Tuna salad with couscous and seasonal vegetables

Name: Tuna salad with couscous and seasonal vegetables - Antoaneta P.
Ingredients: 200g couscous; 1l of water; 2 tomatoes; a bunch of parsley; fresh mint (I didnt add it because we dont like mint); sweet corn (we dont like corn either; so I excluded it from the salad); a can of tuna; chunks; in natural oil; 3 small cucumbers; juice from one lemon; 50g black olives; 70g feta cheese; 4 teaspoons of olive oil; salt; pepper.

Savory - Tuna salad with couscous and seasonal vegetables by Antoaneta P. - Recipia

Tuna salad with couscous and seasonal vegetables: an explosion of flavors and colors Are you dreaming of a healthy meal, full of freshness and flavor? This tuna salad with couscous and seasonal vegetables is the perfect choice! Whether you're preparing it for a light lunch, a quick dinner, or a picnic with friends, it's a simple, delicious, and versatile recipe. Over time, tuna salads have become popular due to their versatility; every cook adds their own touch, transforming the recipe into a unique and personal dish. Preparation time: 20 minutes Total time (including cooking the couscous): 30 minutes Number of servings: 4 Ingredients: - 200 g couscous - 1 l water - 2 medium ripe tomatoes - 3 small cucumbers - 1 bunch of fresh parsley - 50 g black olives (optional, can leave whole) - 70 g feta cheese - 1 can of tuna in natural oil (about 160 g) - 4 tablespoons extra virgin olive oil - Juice of 1 lemon - Salt and pepper to taste 1. Cooking the couscous: Start by toasting the couscous in a pan with a splash of olive oil. This will add a delicious flavor. After 2-3 minutes, pour 1 l of boiling water over the couscous. Stir gently, cover the pan, and let it simmer on low heat for 10 minutes. Once the couscous has absorbed all the water, let it cool. 2. Preparing the vegetables: While the couscous cools, wash the tomatoes and cucumbers. Dice the tomatoes and slice the cucumbers into rounds or cubes, depending on your preference. If desired, you can remove the pits from the olives, but you can also leave them whole for added texture. 3. Cheese and herbs: Wash the feta cheese and cut it into cubes. Similarly, wash the parsley and chop it finely. If you like mint, feel free to add a few fresh leaves for extra freshness. 4. Assembling the salad: In a large bowl (I used a clay dish, but any type of bowl is suitable), add the cooled couscous. Add the drained tuna, chopped vegetables, feta cheese, olives, parsley, salt, pepper, olive oil, and lemon juice. Gently mix to combine the ingredients, being careful not to crush the feta cheese. 5. Serving: The salad can be served immediately, but if you let it sit in the fridge for about 30 minutes, the flavors will meld better. It’s perfect as a main dish or as a side for meat or fish dishes. Practical tips: - Couscous can be replaced with quinoa or bulgur, depending on your preferences. - You can also add other seasonal vegetables, such as bell peppers, zucchini, or grated carrots, to diversify the texture and flavor. - For an extra flavor boost, you can add spices like cumin or sweet paprika. Nutritional benefits: This salad is an excellent source of protein, fiber, and vitamins. Couscous is a healthy alternative to pasta, and tuna provides omega-3 fatty acids, essential for heart health. Fresh vegetables bring a significant intake of antioxidants and vitamins. Frequently asked questions: - Can I use tuna in water instead of oil? Yes, it is a lighter option in terms of calories. - How can I keep the salad from wilting? It’s best to consume it the same day, but if you have leftovers, store it in an airtight container in the fridge. - Can I add nuts or seeds? Absolutely! Pine nuts or sunflower seeds add a pleasant crunch. Delicious pairings: This salad pairs perfectly with a dry white wine or a refreshing mint iced tea. It can be served alongside fresh bread, pita, or even with a tzatziki sauce for a refreshing contrast. I hope this tuna salad with couscous and seasonal vegetables becomes one of your favorites! It’s a versatile meal that can be adapted to your tastes and the season of the ingredients. So, get ready to enjoy an explosion of flavors and colors on your plate!

Tuna salad with couscous and seasonal vegetables

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