cucumber (peeled deseeded and cut into chunky batons)
spinach leaves (blanched)
flat leaf parsley (roughly chopped)
can tuna (drained)
can of cannellini beans (drained and rinsed)
red onion (peeled and finely diced)
juice of 2 lemons
sea salt and freshly ground black pepper
- Cook the peas in lightly salted boiling water for 2 minutes and refresh under cold water. Place the peas, tuna, onion, beans, parsley, capers, cucumber and spinach in a bowl and turn gently. Mix the lemon juice and olive oil together in a bowl and season with sea salt and black pepper. Toss the salad in the dressing.
- Serve with crusty bread and butter.
The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin. When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)
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Info per serving
* The nutritional information relating to a prepared statement after serving (190g)
**GDA = Guideline Daily intake based on a food intake of 2,000 kcal. Personal requirements vary depending on age, sex, weight and physical activity.