Tuna & Cannellini Tabbouleh – Recipe

Perfect for Spring – Tuna & Cannellini Tabbouleh

Serves 4 (8GLs per serving)

Cannellini beans provide more protein than any other plant-derived food and is necessary for the building and repair of body tissues. Their good work doesn’t stop there as they also provide B-complex vitamins, responsible for metabolising energy, normalising blood sugar and many more necessary functions. They are also full of iron, potassium, zinc, and other essential minerals. Cannellini beans give your an excellent balance of complex carbohydrates and proteins and are a steady source of glucose to keep your blood sugar levels even.

Tuna is an easy and delicious way to add essential nutrients to your diet including lean protein, healthy fat and important vitamins and minerals. In addition to protein tuna contains a good portion of eicosapetaenoic acid (EPA) and docosahexaenoic acid (DHA). These are called long-chain omega-3s. A huge amount of research tells us that omega-3 fatty acids help to keep your heart healthy by decreasing blood triglyceride levels. This slows plaque building up and hardening the arteries.

Cannellini beans with tuna tabbouleh

Ingredients:

  • 175g cannellini or kidney beans
  • 185g tuna in spring water (or brine)
  • 1 cup quinoa
  • 1/2 cup brown basmati rice
  • 6 spring onions sliced
  • 1/4 packet rocket leaves, chopped
  • 1/2 cucumber sliced and quartered
  • 12 cherry tomatoes halved
  • 1 red or orange pepper diced
  • 1 tsp bouillon vegetable stock

For the dressing:

  • 2 cloves garlic
  • 2 tbs fresh lemon juice
  • 2 tbs balsamic vinegar
  • 1 tbs olive oil
  • freshly ground pepper

Method:

  1. Boil the quinoa, rice and bouillon stock with sufficient water for 25 minutes or until cooked
  2. Make up the dressing in a large bowl
  3. Add all the chopped vegetables to the dressing
  4. When the quinoa and rice is cooked, cool slightly and then add to the rest of the ingredients and
    serve immediately (recipe will keep in fridge for 3-4 days)

In addition to tasty, nutritious recipes I write articles about nutrition health topics on this part of the site. As a qualified nutritional therapist I can support a variety of health issues. Are you concerned about your health and would like to know if nutritional therapy can assist you, please call me on 07967 639347 or email emily@4wellpeople.co.uk. To stay up to date with the latest news about 4Well People and nutrition, sign up to my free newsletter or follow me on Facebook

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