Summary

Ingredients

• 1 can tuna, in water or oil
• 1 can tomato (s) (date), 425 ml
• 2 anchovies, finely chopped
• 10 beans (princess), whole, fresh, cleaned, or frozen
• 1 ½ cloves garlic, finely chopped
• 4 olives, pitted
• 1 pinch (s) chilli flakes
• 150 g quinoa, cooked
• 150 g brown rice, cooked
• Olive oil, cold pressed
• sea-salt
• Pepper, freshly ground
• Ice cubes

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Instructions

1. Pre-cook the quinoa and rice separately according to the instructions on the packet. Ideally, you cook a small supply for several days, which can then be varied with different fresh ingredients.
2. If frozen beans are used, let them thaw.
3. Heat a large pan, add olive oil, fry the garlic and chilli flakes in it for about 1 minute. Then add the anchovies and let them melt a little. This is followed by the olives, which can be easily mashed with a wooden spoon. Finally add the canned tomatoes. If there is a lot of liquid in it, let it drip off first, catching the liquid and adding it bit by bit later if necessary. Let cook for 20 minutes.
4. Put ice cubes and half water in a large salad bowl.
5. Bring a saucepan large enough for the whole beans to a boil with water, add some sea salt to the boiling water and then let the fresh beans boil in it for about 3 minutes. Then take out the beans, let them drain a little and place in the ice water for about 1 minute. Remove, drain and set aside. So they stay wonderfully crisp.
6. Divide the quinoa and rice in roughly equal amounts into two lunch boxes. Pour the tomato sauce on top, add a few pieces of tuna and distribute the beans between the two portions. Season to taste with salt and pepper and, if necessary, drizzle a little olive oil over it.