Let's face it: it's not always reasonable to expect we'll have the time to make an organic, home grown, slow cooked meal. Sometimes, healthy means putting together the healthiest, whole food ingredients that we can get our hands on in a pinch. And I encourage that. Rather than throw your hands in the air and grab some unhealthy takeaway because you're busy, having a go-to healthy recipe or two that you can whip up guilt free while on-the-go can make all the difference.
This is one of mine. It's so easy and absolutely delicious. I like to use sustainable, line-caught tuna. The capsicum can be cooked and sliced in advance, and stored under olive oil in the fridge until ready for use.
Serves four, with each serve delivering 29.5g protein, 28.2g carbohydrate, 15g fibre, 21g fat (16.25g of which is unsaturated) and a total of 457 kcal. It also packs a punch in terms of vitamin C, at 120mg per serve (more than your entire daily requirement).
250g tinned tuna in olive oil, drained
800g canned cannellini beans, drained and rinsed
1 medium red capsicum
1/3 cup kalamata olives, pitted and roughly chopped
1 shallot, finely sliced
large handful flat-leaf parsley, coarsely chopped
2 tb extra virgin olive oil
1 tb balsamic vinegar
salt and pepper, to taste
1) Start by preheating your oven to 200 degrees Celsius. Place your whole capsicum on a roasting tray and cook for 30-40 minutes until the skin is black and blistered, and the flesh is soft. You may need to rotate it every 10-15 minutes to ensure it cooks evenly. Leave to one side to cool.
2) Combine your beans, tuna, olives, parsley, and shallot in a bowl.
3) Once cool, remove the skin, seeds, and membrane from the capsicum and discard. Slice the flesh intro strips and add to the salad.
4) Pour over the dressing ingredients, season with salt and pepper, and toss to combine.