White Bean and Tuna Salad

Why it works

Protein and fibre with zero cooking - beans and tuna together keep you full for hours. Buying tuna packed in olive oil rather than brine or sunflower oil keeps the fats on the anti-inflammatory side.

Ingredients

• 1 can (400 g) white beans (cannellini or butter), drained and rinsed
• 1 can (145 g) tuna in olive oil, drained
• 1/4 red onion, very thinly sliced
• 2 handfuls rocket
• 1 tbsp extra-virgin olive oil
• 1 tbsp apple cider vinegar
• 1 handful parsley, chopped
• to taste salt and black pepper

Method

1. Put the sliced onion in a small bowl, cover with cold water and leave for 5 minutes - this takes the raw bite out. Drain.
2. In a serving bowl, combine the drained beans, tuna (broken into large flakes), the drained onion and the parsley.
3. Add the olive oil, vinegar, a pinch of salt and a good grind of pepper.
4. Fold everything together gently with a spoon, keeping the tuna in chunks rather than mashing it.
5. Add the rocket, toss once more lightly, and serve. It also keeps in the fridge for a day - add the rocket only when you eat it.

Swaps

Canned salmon, mackerel or sardines instead of tuna. Add halved cherry tomatoes or diced cucumber.