Tuna, Butter Bean and Courgette Ribbon Salad
By Joe
Source: Serious Eats — Laila Ibrahim, Tuna, White Bean, and Zucchini Salad.
A tuna, white bean, and zucchini salad recipe for 6 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Mix. Shave zucchini lengthwise into long, thin ribbons using a vegetable peeler or mandoline. Lightly toss zucchini and 1 teaspoon salt till uniformly coated in a colander set over a big bowl. Leave to sit till a little softened, around 15 minutes. Discard liquid in bowl. In a big bowl, beat shallot, lemon zest and juice, garlic, herbs, pepper, and leftover 1 teaspoon salt; leave to sit for 15 minutes while that is happening. Beating the whole time, slowly drizzle in olive oil. Put zucchini in a salad spinner and spin till dry, around 30 seconds; discard liquid. (Alternatively, pat zucchini dry using paper towels or a clean kitchen towel.) Tip in zucchini, butter beans, plus tuna to shallot mixture plus lightly toss till uniformly coated. Put a lid on and leave to stand at room temperature till flavors meld, around 30 minutes. Move to a platter and top with extra oil, pepper, and herbs. Offer with lemon wedges on the side.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Source of protein: 4.2 g protein per 100 kcal, about 17% of energy (needs ≥ 12%)
- Low sugars: 1.8 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2.6 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 85 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 318 kcal |
| Protein | 13.2 g |
| Carbohydrate | 21.3 g |
| of which sugars | 1.5 g |
| of which free sugars | 0 g |
| Fat | 20.9 g |
| of which saturates | 3 g |
| Fibre | 8.2 g |
| Salt | 1.6 g |
Protein per 100 kcal
4.2 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
