Wednesday, April 18, 2012

Tuna-Cannellini Bean Salad with Feta -- Pantry Dinner, Lunch or Both

In a perfect world, someone else would make your lunch.
Do your laundry.
Grocery shopping.
Make your iced tea.
Clean out your refrigerator.
Do your taxes.
Clean the leaves out of the flower beds.
Fill your car with gas.
Take your old books to the library book sale.
Mend your favorite jeans.

But since this isn't a perfect world, you might have to cook for yourself  AND do your laundry.  But.  If you "cook" this (and there's no cooking involved), you'll skip most of the above because this yummy ditty is made mostly from pantry ingredients.  No running out to the store for fresh fish or searching the shelves for a bag of dried beans.  Of course, you'll need to have kept a few fresh veggies, etc in your frig "pantry," but here's hoping you do.

A tuna-canned bean salad comes together in just a few minutes, serves 2-3 or you twice, and is cool plus filling.  A nice combination.  It's bright, tongue-pleasing, and ah, what the hay, healthy and inexpensive!  Other vegetables will work just as well.. try zucchini, red or yellow pepper, cucumbers, etc.   Make it for dinner and take the leftovers for lunch the next day.  Salmon would work well, too.  Try this:

tuna-cannellini bean salad with feta

  • 6-7 oz can tuna, drained and flaked with a fork 
  • 15 oz can cannellini beans, rinsed and drained
  • 1 stalk celery, chopped finely
  • 4 scallions, minced (white and green)
  • 2 eggs, boiled and chopped*
  • 1 carrot, peeled and minced
  • 1/2 cup fresh spinach or parsley, finely chopped
  • 2 anchovies, smashed or minced, optional
  • juice of 1/2 lemon
  • 1T red wine vinegar
  • 2T extra virgin olive oil
  • generous pinch each kosher salt, fresh ground pepper, crushed red or aleppo pepper
  • 1/4 cup crumbled or chopped feta

In a medium bowl, mix everything but the feta.  Taste and see what it needs.  Dry?  Add a bit more oil?  Bland?  Add a bit more red wine vinegar.  Spoon into bowls and garnish with crumbled or chopped feta.  Happy eating!

*I make these eggs in the microwave.  Spray a cereal bowl with PAM.  Add two eggs and poke with a sharp, small knife--once in each yolk and several times in whites.  Cover tightly with plastic wrap and microwave on full power for 2 minutes.  Remove and let sit a minute or two to cool.  Carefully unwrap and tip bowl onto cutting board before chopping eggs.

Have fun cooking and taking care of yourself,


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