Introduction
This delightful recipe combines the fresh flavors of charred vegetables, succulent tuna, and a perfectly soft-boiled egg, all served in a hearty bap. It’s an ideal dish for a light lunch or a satisfying dinner, blending nutrition with mouthwatering taste. Enjoy the vibrancy of green beans and tomatoes alongside the richness of tuna and potatoes, creating a memorable meal that is as easy to prepare as it is enjoyable to eat.
Detailed Ingredients with measures
– 1 red onion
– 160g frozen green beans
– Red wine vinegar
– Extra virgin olive oil
– 1 medium free-range egg
– 1 x 300g tin of peeled new potatoes
– 1 x 145g tin of tuna in spring water, from sustainable sources
– 3 large white baps
– Olive oil
– 2 ripe tomatoes
– 4 black kalamata olives, stone in
Prep Time
15 minutes
Cook Time, Total Time, Yield
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 4 servings
This recipe not only provides a delicious meal but also promotes a sustainable lifestyle by utilizing responsibly sourced tuna. Enjoy the blend of flavors and the satisfying textures integrated throughout this dish.
Detailed Directions and Instructions
Step 1: Preparing the Vegetables
Place a large non-stick frying pan on medium heat. Peel and quarter the red onion, then add it to the pan along with the frozen green beans. Cook for approximately 4 minutes, turning occasionally, until the vegetables are softened and charred.
Step 2: Making the Dressing
In a large bowl, whisk together 1 teaspoon of red wine vinegar, 1 tablespoon of extra virgin olive oil, and a pinch of black pepper. Once the vegetables are charred, add them to the bowl and toss well to combine with the dressing.
Step 3: Cooking the Egg
Lower a medium free-range egg into a small saucepan of vigorously simmering water. Boil the egg for 5 minutes to achieve a soft-boiled texture. After cooking, refresh the egg under cold water until it is cool enough to handle, then peel the shell off.
Step 4: Preparing the Tuna Mixture
Drain the tin of peeled new potatoes and mash them with a fork in a large bowl. Drain the tuna and add it to the bowl. Blitz 1 bap in a food processor to create fine crumbs, and incorporate this into the bowl as well. Finely chop ¼ of the charred dressed vegetables and add them to the bowl, along with a pinch of black pepper. Mix all the ingredients together using clean hands until fully combined.
Step 5: Shaping the Patties
Divide the mixture from the previous step into 4 equal portions and shape each portion into patties.
Step 6: Cooking the Patties
Return the frying pan to medium heat and add 1 teaspoon of olive oil. Fry the patties for 4 minutes on each side or until they are golden and crisp. Halve the remaining baps and lightly toast them alongside the patties.
Step 7: Assembling the Burgers
Drizzle a small amount of the vegetable dressing onto the halved baps. Thinly slice the ripe tomatoes and distribute them evenly among the baps. Place 2 tuna burgers on top of each bap.
Step 8: Finishing Touches
Squash and destone the black kalamata olives, then add them to the bowl of remaining vegetables and toss to combine. Finally, plate up the vegetable salad alongside the burgers and halve the soft-boiled egg, serving it on top of the salads.
Notes
Note 1: Tuna Sustainability
Ensure that the tuna you select is sourced from sustainable practices for environmental considerations.
Note 2: Cooking Temperature
Keep the frying pan at a consistent medium heat for even cooking and to avoid burning the patties.
Note 3: Adjusting Seasoning
Feel free to adjust the seasoning according to your taste preferences, adding more black pepper or other spices if desired.
Note 4: Serving Options
These tuna burgers can be served with additional toppings of your choice, such as lettuce or herbs, for extra flavor and texture.
Cook techniques
Charring Vegetables
Place a large non-stick frying pan on medium heat. Peel and quarter the red onion, add it to the pan with the frozen green beans, and cook for 4 minutes, turning occasionally, until softened and charred.
Making a Dressing
In a large bowl, whisk together red wine vinegar, extra virgin olive oil, and black pepper. Add the hot charred vegetables and toss well to combine.
Soft-Boiling an Egg
Lower the egg into a small saucepan of vigorously simmering water and boil for 5 minutes for a soft-boiled egg. Refresh under cold water until cool enough to handle, then peel.
Mashing Potatoes
Drain the new potatoes and mash them with a fork in a large bowl until smooth.
Mixing Ingredients
Drain and add the tuna to the mashed potatoes. Blitz 1 bap in a food processor to fine crumbs and add to the bowl. Finely chop a portion of the charred vegetables, add to the bowl with black pepper, and mix together with clean hands until combined.
Forming Patties
Divide the mixture into 4 equal portions and shape them into patties.
Frying Patties
Return the frying pan to medium heat with olive oil. Fry the patties for 4 minutes on each side, or until golden and crisp.
Preparing Baps
Halve and lightly toast the remaining baps alongside the patties.
Assembling Burgers
Drizzle a little of the vegetable dressing onto the halved baps. Thinly slice the tomatoes and divide them between the baps, placing the tuna burgers on top.
Preparing the Vegetable Salad
Squash and destone the olives, add them to the bowl of vegetables, and toss to combine.
Serving
Plate up the vegetable salad alongside the burgers. Halve the soft-boiled egg and serve it on top of the salads.
FAQ
Can I use fresh green beans instead of frozen?
Yes, you can use fresh green beans. Just make sure to trim and cut them to the desired length before cooking.
What can I substitute for the free-range egg?
You can use a flaxseed egg or a chia seed egg as a vegan alternative.
How can I ensure the patties hold their shape while frying?
Make sure to combine the mixture thoroughly and shape the patties firmly. You can also refrigerate them for 15-30 minutes before frying to help them firm up.
What type of tuna should I use?
Using tuna in spring water from sustainable sources is recommended, but you can also use tuna in oil if that’s your preference.
Can I add other vegetables to the salad?
Absolutely! Feel free to add any other vegetables you enjoy, such as cucumber, bell peppers, or lettuce.
Conclusion
The combination of charred vegetables, creamy tuna, and the soft-boiled egg adds layers of flavor and texture to this meal. The use of sustainable ingredients not only makes it delicious but also environmentally conscious. The warmth of the patties paired with fresh ingredients makes for a satisfying dish perfect for any occasion.
More recipes suggestions and combination
Vegetable Stir-Fry with Tuna
Sauté a mix of green beans and diced red onion in olive oil. Add drained tuna for protein and serve over steamed rice.
Tomato and Olive Bruschetta
Top toasted baps with diced ripe tomatoes, crushed kalamata olives, and a drizzle of extra virgin olive oil for a refreshing appetizer.
Potato and Tuna Salad
Mix mashed new potatoes with chopped tuna, olives, diced tomatoes, and a dressing made from red wine vinegar and olive oil for a hearty salad.
Egg and Green Bean Salad
Create a salad with boiled eggs, charred green beans, and sliced red onion, drizzled with olive oil and vinegar for a healthy lunch option.
Tuna Burgers with Mediterranean Flavors
Use the tuna and potato mixture to create burgers, topped with sliced tomatoes, olives, and a yogurt sauce for a Mediterranean twist.
