Tuna Niçoise Bean Bowl
All the Riviera flavours, nothing to cook: tuna, creamy white beans, jammy eggs and sweet roasted peppers on peppery rocket, with a sharp lemon–caper dressing.
- Serves
- 2 (halve for 1)
- Active
- 10 min
- Total
- 10 min
- Cooking
- none
- EVOO
- White beans
- Tuna (omega-3)
- Olives
- Rocket
- Tomatoes
- Lemon
Why it works
- Protein≈ 50 g per bowl from tuna, egg and beans, which keeps the afternoon slump away.
- Fibre & slow carbsWhite beans replace the potatoes and give slow carbs and ≈ 10 g fibre, so blood sugar stays flat.
- LDLBean fibre plus olive oil and olives (monounsaturated fat) instead of mayo.
- Anti-inflammatoryOmega-3 from the fish, polyphenols from EVOO and olives, and bitter leafy rocket.
Ingredients
Bowl
- 60 grocket
- 2 × 185 gcans tuna in water, drained
- 1 × 380 gcan white beans, rinsed
- 2hard-boiled eggs, halved
- 100 gjarred roasted red peppers, in strips
- 200 gcherry tomatoes, halved
- 40 golives (Kalamata or niçoise)
- ½small red onion, thinly sliced
Lemon–caper dressing
- 2 tbspextra-virgin olive oil
- 1 tbsplemon juice + a little zest
- 1 tspDijon mustard
- 1 tbspcapers, rinsed & chopped
- to tasteblack pepper, pinch of salt
Method
Ahead: boil eggs for 9 min, chill in cold water and keep them in their shells in the fridge for up to 5 days.
Toss the sliced onion with a squeeze of lemon and a pinch of salt. Two minutes takes the sharp edge off.
Whisk the oil, lemon juice and zest, Dijon, capers and pepper in a jar or bowl.
Toss the drained beans with 1 tbsp of the dressing so they soak up the flavour.
Make a bed of rocket in two bowls, then arrange beans, chunks of tuna, tomatoes, pepper strips, olives, onion and egg halves on top.
Spoon over the rest of the dressing, add a twist of black pepper and eat right away.
Per bowl (approx.)
- ≈ 550kcal
- ≈ 50 gprotein
- ≈ 10 gfibre
Rough estimate for ½ of the recipe (1 bowl).