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Italian cuisine has always been an inspiration to me in the kitchen. I love how it tastes and how easy it can be to create at home. It’s also a great springboard to interesting vegetarian dishes. Take my Veggie Tuna and White Bean Salad for example. Based on the classic Tuscan Tuna and White Bean Salad, it’s a vegetarian twist on a store cupboard favorite. Bright and fresh in flavour this Veggie Tuna and White Bean Salad is quick and easy to make and super tasty to eat.
The veggie tuna component is made using tinned artichoke hearts. I got the idea from Ashley over at Blissful Basil and her Un-Tuna Salad. In my version I create the flaky tuna texture by first charring the artichoke hearts on a griddle pan. This gives them a depth of flavour whilst eliminating any excess brine water. I then let the artichokes cool to room temperature and pulse them a couple of times in the food processor. Voila! Delicious veggie tuna that’s packed full of folate and vitamin K.
Pepitas give a lovely nutty crunch whilst the dried cranberries balance the tangy lemon dressing quite nicely. Super simple to throw together, this salad is great for picnics or as a packed lunch for work.
I love to serve my Veggie Tuna and White Bean Salad on top of some peppery baby rocket. Just be sure to keep your rocket separate from the rest of the salad until you’re ready to serve it. This will ensure the rocket stays fresh and crisp.
Veggie Tuna and White Bean Salad
Serves 4
400g tin artichoke hearts
1/4 cup pepitas
400g tin cannellini beans (white beans)
1/4 red onion (diced)
1 tbs dried cranberries
a small handful of fresh parsley (chopped)
1/2 tbs olive oil
1tbs lemon juice
salt and pepper to taste
120g bag baby rocket to serve
Method:
- Empty your tin of artichoke hearts into a colander and drain. Put a griddle pan on the stove to heat up.
- Cut the artichoke hearts into quarters, toss in some olive oil, salt, and pepper and cook on a very hot griddle pan. Around 2 minutes per side or until those lovely black tiger stripes appear. Depending on the size of your pan you may have to do this step in batches.
- Put your cooked artichoke hearts in a bowl and set aside to cool.
- Drain and rinse a tin of cannellini beans, and put them in a glass bowl with the pepitas, diced red onion, dried cranberries, and chopped parsley.
- Once your artichoke hearts have completely cooled, pop them in a food processor and pulse a few times to break them up. You want a flaky, tuna like consistence so a couple of pulses should do it. Alternatively, you could roughly chop them up by hand. Now add them to your glass bowl with the other ingredients.
- Now for the dressing – put your olive oil, lemon juice, salt and pepper into the bowl of salad and gently mix through with a fork. Have a little taste. Adjust your seasoning as required.
- To serve, grab yourself a big platter and scatter the baby rocket leaves evenly over the base. Spread your Veggie Tuna and White Bean Salad on top of the bed of rocket.
