Tuna, Bean and Pasta salad

For five people (quantities for 10 are given below)

150g shaped pasta (such as penne or spirals)
salt
150ml French Dressing (see below)
400g canned flageolet, borlotti or kidney beans, drained
1 bunch of spring onions, chopped
1 bunch of water cress (about 100g), coarse stems discarded
and leaves roughly chopped
1 tbsp finely chopped chives
1 tbsp finely chopped parsley
1 tbsp lemon juice
2 x 200g canned tuna, drained and flaked
50g black olives (about 1 small can), to garnish
For the French Dressing (makes 150ml)
150ml olive oil or sunflower oil
2 - 4 tbsp white wine vinegar
1 tbsp Dijon mustard
1 tsp salt
1 pinch of black pepper
1 large garlic clove, finely chopped
1 tbsp freshly chopped parsley
1 spring onion, finely chopped
1 handful of chopped watercress or basil leaves (optional)

Method

1. Cook the pasta in salted water. Drain then immerse or rinse the pasta immediately under cold water to stop it cooking and prevent it from sticking together. Drain it well.
2. Whisk or shake all the ingredients for the French Dressing together, then stir them through the drained pasta. Set this aside for about 30 minutes.
3. Mix in the beans, spring onions, half of the water cress, chives and parsley. Sprinkle over the lemon juice
4. Add the tuna on top or mix it into the salad. Sprinkle over the remaining herbs and the olives to garnish.

Each serving provides:
Kcal: 503
Protein: 36.9g
Fat: 21.8g (of which saturated fat: 3.1g)
Carbohydrate: 39.2g (of which sugars: 4.2g)
Fibre: 6.0g

Nutrition points:

a) This dish has a high amount of selenium.
b) This dish has a medium amount of iron and zinc.
c) This dish has a low amount in saturated fat.

Serving Suggestions:

a) As an option this dish can be served with mackerel or sardines instead of tuna.
b) You can also use a mixture of two or more kinds of canned beans.
c) For a change, serve this dish with bulgar wheat or with steamed (or boiled) sliced new potatoes instead of pasta.

For 10 people

300g shaped pasta (such as penne or spirals)
salt
300ml French Dressing (see below)
2 x 400g canned flageolet, borlotti or kidney beans, drained
2 bunches of spring onions, chopped
2 bunches of water cress (about 200g), coarse stems discarded
and leaves roughly chopped
2 tbsp finely chopped chives
2 tbsp finely chopped parsley
2-3 tbsp lemon juice
4 x 200g canned tuna, drained and flaked
150g black olives (1 can), to garnish
For the French Dressing (makes 300ml)
300ml olive oil or sunflower oil
or a mixture of both oils
4-6 tbsp white wine vinegar
2 tbsp Dijon mustard
2 tsp salt
2 pinches of black pepper
2 large garlic cloves, finely chopped
2 tbsp freshly chopped parsley
2 spring onion, finely chopped
2 handfuls of chopped watercress or basil leaves (optional)

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