Tuna salad

Perfect light dinner: Tuna salad with avocado and fresh vegetables

If you're looking for a quick, healthy, and delicious dinner, tuna salad with avocado is the ideal choice. This recipe is not only simple but also versatile, allowing you to adapt it according to your preferences. With fresh and flavorful ingredients, we promise an explosion of tastes and textures that will delight your taste buds.

Total preparation time: 20 minutes
Number of servings: 2

The history of tuna salad is fascinating. Over time, it has been a popular choice for quick meals, appreciated for its combination of protein and vitamins, as well as for its ease of preparation. Tuna salad has become a symbol of simple cooking, especially on warm days when we want to enjoy a light meal.

Necessary ingredients:

- 1 can of tuna in its own juice (approximately 200 g)
- 1 fresh green salad (romaine or iceberg)
- 1 ripe avocado
- 10 green or black olives (to taste)
- 2 medium tomatoes
- 1 boiled egg
- A few green onion stalks
- Salt and pepper, to taste
- 1 tablespoon of vinegar (wine or balsamic)
- 2 tablespoons of extra virgin olive oil

Preparation steps:

1. Preparing the ingredients: Start by washing the green salad well under cold running water. Make sure to remove any impurities. After washing, dry them with a kitchen towel or in a salad spinner to avoid excess water.

2. Breaking the salad: In a large bowl, tear the salad into smaller pieces by hand. Avoid using a knife, as it can damage the leaves and cause them to oxidize faster.

3. Chopping the vegetables: Slice the green onion into thin rounds, the tomatoes into slices or cubes, and cut the olives in half. Add all these ingredients to the salad bowl.

4. Preparing the avocado: Cut the avocado in half, remove the pit, and scoop out the flesh with a spoon. Cut it into cubes and add it to the bowl.

5. Adding the tuna: Open the can of tuna and drain the liquid. You can use a fork to break the tuna into smaller pieces. Add it to the salad.

6. Boiling the egg: Boil the egg for about 10 minutes, then cool it under cold running water to stop the cooking process. Peel it and slice it.

7. Assembling the salad: In the bowl with the vegetables, add the slices of boiled egg. Then, season the salad with salt, pepper, the 2 tablespoons of olive oil, and 1 tablespoon of vinegar. Gently mix all the ingredients, being careful not to crush the avocado.

8. Serving: You can serve the salad immediately, but it is even better if you let it chill in the refrigerator for a while to let the flavors combine. This tuna salad can be served as is or alongside a slice of whole-grain bread for added substance.

Useful tips:

- Choose quality ingredients: Use tuna in its own juice, without oil, to keep the dish lighter and healthier. The avocado should be ripe but firm, so it doesn't mash easily.
- Vary the recipe: You can add other ingredients of your choice, such as sweet corn, bell pepper, or even some nuts for extra crunch. If you want a stronger flavor, add a bit of feta cheese or grated parmesan.
- Frequently asked questions: Is tuna salad healthy? Yes, tuna is an excellent source of protein, and avocado contains healthy fats. This salad is nutrient-rich and low in calories, making it ideal for a light dinner.
- Ideal pairings: This salad pairs wonderfully with a glass of dry white wine or a cold herbal tea, adding a refreshing touch to your meal.
- Calories and nutritional benefits: A serving of tuna salad with avocado contains approximately 350 calories, being rich in protein (about 25 g), fiber, and healthy fats.

In conclusion, tuna salad with avocado is not just a simple meal; it's a culinary experience that will make you feel good and enjoy every bite. By experimenting with ingredients and flavors, you can create a unique recipe that reflects your personal cooking style. So, embrace this recipe and enjoy a light and healthy dinner!