We have the marvelous Mark – long term and prolific Simple Meal Plans member to thank for this idea.
He mentioned using frozen beans, canned tuna and olives in his ‘pantry’ version of this Seared Tuna with Cherry Tomatoes.
I still have some residual childhood issues around frozen beans. But at Marks suggestion that freezing technology has significantly improved over the last few decades (am I really that old?) I decided to risk it.
The results were nothing short of astonishing.
Rather than boiling like my mother used to, I just popped the frozen beans in a pot with the lid on over high heat so they charred a little and defrosted, all in a couple of minutes.
I should note that I tried a few different brands of beans and the frozen baby beans in the picture were far superior to the others. You’d never guess they were frozen from the picture right?
The other secret to success here is using LOTS of mustard and vinegar to make a really punchy dressing to bring the beans to life.
And while I’m pontificating about frozen green beans, I used this technique with some beans and dressed them in pesto as an insanely easy side the other night. So many options!
Plan-B Green Bean Nicoise Bowls
Ingredients
- 200 g frozen green beans
- 1 medium can tuna drained
- 45 g pitted olives
- 45 g sun dried tomatoes
- 1 tablespoon sherry or wine vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon extra virgin olive oil
Instructions
- Place a small saucepan on a high heat. Add the beans, clamp on the lid and cook for 1 minute. Stir and return the lid. Cook for another minute or until the beans are hot.
- While the beans are cooking, drain the tuna. Chop the sun dried tomato.
- When the beans are cooked, remove from the heat. Stir in the tuna, olives and tomato. Leave off the heat while you make the dressing.
- Combine vinegar, mustard, oil and a pinch salt in a small bowl. Toss dressing into the beans. Serve warm.
Nutrition
Variations & Substitutions
herby – if you happen to have some fresh herbs, they will be an excellent addition. Especially parsley, chives or basil.
vegetarian – replace tuna with poached or boiled eggs.
carnivore – use sausage, salami, ham or bacon.
nightshade-free – roast almonds instead of sun dried tomato.
more substantial (carb lovers) – cooked pasta or boiled potatoes.
more substantial (low carb) – boiled eggs, roast nuts, more tuna, goats cheese, feta or parmesan.
different vegetables – frozen broccoli or cauliflower (add 1/4 cup water to the pan and allow to cook for longer).
different protein – poached or boiled eggs, sausage, salami, ham or bacon. Or serve the beans as a side to pan fried chicken or fish.
more fancy / for entertaining – fresh herbs or serve with a dollop of pesto.
Waste Avoidance Strategy
frozen green beans – will keep for months in the freezer.
can tuna / sherry or red wine vinegar / Dijon mustard / extra virgin olive oil – keep them in the pantry.
olives – keeps for months in an unopened jar. Opened jars or from the deli will keep in the fridge for a few weeks.
sun dried tomatoes – unopened jars will keep in the pantry for months. If opened or from the deli keep in the fridge for a few weeks (or longer). Can be frozen.
Problem Solving Guide
bland – more salt! More vinegar.
burnt beans – make sure you stir more frequently next time. For now just discard the worst offenders.
watery – if there is water in the pan after the beans are cooked, drain it before progressing to the next step.
Prepare Ahead
Yes! Just cook as per the recipe. Leftovers will keep in the fridge for 1-2 weeks or can be frozen. To serve, warm in a pan with a little oil.
Add to my Old Favourite Recipes
Don’t worry Jules – you aren’t old. This sounds interesting, but I don’t think I’ve ever seen baby green beans in the frozen section of my grocery store, or anywhere else.
You’re very kind Susan!
A tad too punchy for us Jules. Husband thinks he’ll like it with a little less mustard. Next time I’ll be using my trusty balsamic dressing.
But as a quick cupboard meal this is fab.
You can always tone it down by adding more oil Judith – but balsamic dressing would be brilliant as well with the sweetness 🙂
This was unbelievable. And it took maybe 5 minutes at the most!! I only had green olives with pimento and they were fine. this is definitely repeat worthy! I haven’t had frozen green beans in years and now I will always some on hand.
Aren’t they a revelation Joan? So glad you enjoyed
Jules, you say you can freeze this. Can you re-freeze frozen and cooked green beans? I thought there was a rule about that???
The only rule is that you shouldn’t refreeze raw meat – But there’s no problem with refrezing vegetables or cooking the meat and freezing it again once it’s cooked 🙂
I used about 300g of beans (cooked in the somewhat wet oil from the tuna so they didn’t char at all), a large tin of tuna, 2 microwaved potatoes, and double the amount of the other ingredients. Very good.
oh yay Mark! Thanks for inspiring this idea – glad you enjoyed
Not a favourite. I would have liked more beans and less tuna. I used a 425 gram tin. Also, I may not have made the dressing ‘punchy’ enough.
I’m not surprised Denise – for that much tuna you’d need a lot more dressing. Good to know for the future 🙂
I made this plan c, with green peas, cherry tomatoes slightly burst and some leftover harissa… yum!
Harissa is always a good idea Mada 🙂
I need to trust you more. I made this based on the ingredients that I had which included Frozen ham frozen beans and some fresh capsicum. I added some melted toasted cheese slices. I loved it. my mouth is still dancing. And more importantly the kids didn’t complain. That’s a good night.
Sounds like you just need to trust yourself Bella! You bean dish sounds amazing. Well done 🙂
This is a great new combination of things I always have on hand! Opinions on water verses oil packed tuna if I’m draining anyway?
I go with oil because it keeps the tuna moister – but there’s not a huge difference Murphy 🙂
This sounds like a really great way to use tuna, one of those ingredients that I’m looking for ways to use. It’s something we always keep in our pantry. I’ll have to look into what’s available in the way of frozen green beans, because they are something we haven’t bought in a very long time. I love the way you are cooking them – it’s enough to make me give up the sensor cook for fresh veggies on my microwave (which works beautifully).
I’m always looking for ways to use tuna as well Susan 🙂
This way give you just a little bit of char on the beans so you get a hint of smokiness. But your microwave will work too.
Look for frozen baby beans – the were the nicest ones I tried.