Mediterranean Volume Recipes

Italian Bean and Tuna Salad

with Celery and Tomatoes

Ingredients for 2 serving

  • 3 ozs dried cannellini beans
  • 1 garlic clove
  • 1 sprig rosemary
  • 2 tomatoes
  • 2 stalks Celery
  • 1 Cucumber
  • ¬Ĺ bunch parsley
  • 1 tsp Dijon mustard
  • 1 Tbsp White vinegar
  • salt
  • peppers
  • cane sugar
  • 3 Tbsps olive oil
  • 6 ozs canned Tuna

Steps

Kitchen utensils

1 Pot, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Small knife, 1 Fork, 1 Tablespoon, 1 Teaspoon, 1 Mandoline, 1 Fine-mesh sieve, 1 Slotted spoon, 1 Can opener
Preparation steps

  1. Place beans in a bowl and soak overnight in plenty of cold water.
  2. The next day, drain water. Peel garlic. Rinse rosemary. Add beans, garlic and rosemary to a pot with water. Cover and bring to a boil, skimming foam off periodically with a slotted spoon. Cook beans over low heat for about 50 minutes, until they are cooked but still have some firmness.
  3. Meanwhile rinse tomatoes and cut out stems. Cut tomatoes into quarters, remove seeds and cut into pieces. Rinse celery, de-thread if needed and cut into very thin slices.
  4. Rinse, dry and peel cucumber. Cut cucumber into quarters, remove seeds and cut into small cubes. Rinse parsley, shake dry and coarsely chop leaves.
  5. To make dressing, combine mustard, vinegar, salt, pepper and sugar in a small bowl. Mix in olive oil.
  6. In a large bowl, mix salad dressing with chopped tomatoes, cucumber cubes, celery slices and parsley.
  7. Empty tuna into a fine-mesh sieve and drain. Shred tuna with a fork.
  8. Drain beans well and remove the garlic and rosemary. Let cool for about 5 minutes, then mix with remaining salad ingredients and add tuna on top. Season salad with salt and pepper and serve warm.

This program is not intended to replace proper nutrition and exercise. Please check with your physician before beginning any weight loss program. This program is intended to be used for the mental aspect of weight loss, including anxiety relief and making healthier eating and exercise choices.
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