Green salad with tuna

Green Salad with Tuna: a simple and delicious recipe

Preparation time: 15 minutes
Total time: 15 minutes
Number of servings: 2-3

The story of the tuna salad is one of versatility and freshness. This salad is not just a simple mix of ingredients, but an explosion of flavors and textures that reminds us of summer meals spent outdoors with loved ones. Whether you serve it as an appetizer or a main course, the green salad with tuna is a perfect choice for any occasion.

Ingredients

- Leaves from a fresh green salad (about 200 g)
- A can of tuna in oil or water (about 200-250 g)
- One large carrot
- 4 green onions
- 30 ml extra virgin olive oil
- 20 ml freshly squeezed lemon juice
- Salt and pepper, to taste

Necessary utensils

- A large salad bowl
- A knife and a cutting board
- A grater
- A mixing spoon
- A strainer or colander for washing the salad

Preparation steps

1. Preparing the ingredients
Start by washing the salad leaves thoroughly. It is essential to rinse them under cold running water to remove any impurities. After washing, you can tear them into smaller pieces by hand and add them to a large bowl. This method will preserve the texture of the leaves better than cutting with a knife.

2. Cleaning and cutting the vegetables
Peel the carrot and grate it. If you want a more interesting texture, you can use a grater with larger holes. Clean and finely chop the green onions. Add these vegetables to the salad bowl.

3. Adding the tuna
Open the can of tuna and drain the excess liquid. You can use tuna in oil for a richer taste or tuna in water for a lighter version. Add the tuna to the bowl, flaking it gently with a fork so that it integrates well into the salad.

4. Preparing the dressing
In a small bowl, combine the olive oil, lemon juice, salt, and pepper. Mix the ingredients with a fork or a small whisk until you obtain a homogeneous dressing. The lemon and olive oil dressing will add a fresh note to the salad, balancing the salty flavor of the tuna.

5. Mixing the salad
Pour the dressing over the salad and mix well with a spoon to ensure all the ingredients are evenly coated. Taste the salad and adjust the seasoning if necessary.

6. Serving
The green salad with tuna is served immediately to preserve the freshness of the ingredients. You can plate it on individual plates or leave it in the serving bowl. A fantastic idea is to garnish it with toasted bread croutons or roasted pumpkin seeds for added texture.

Useful tips

- Ingredients: Make sure the green salad is fresh, without yellow spots. You can use various types of lettuce, such as romaine or iceberg, depending on your preferences.
- Tuna: If you prefer a stronger flavor, you can use smoked tuna. This will add a different aroma to the salad.
- Dressing: For a richer version, you can add a tablespoon of Dijon mustard to the dressing.
- Vegetarian option: If you want to turn this salad into a vegetarian option, replace the tuna with cooked chickpeas or feta cheese.

Nutritional information

This salad contains approximately 250-300 calories per serving, depending on the amount of oil and tuna used. It is rich in protein due to the tuna and in vitamins and minerals from the vegetables. Olive oil brings healthy fats, while lemon adds a dose of vitamin C.

Frequently asked questions

- Can I add other vegetables?
Certainly! You can add cherry tomatoes, cucumbers, or avocado to diversify the salad and add even more nutrients.

- How can I make the salad more filling?
Add cooked quinoa or brown rice; these will turn the salad into a nutritious main dish.

- What can I serve this salad with?
The green salad with tuna pairs perfectly with toasted bread or a glass of dry white wine, but it can also be an excellent accompaniment to a barbecue.

Final

This green salad with tuna is not only quick and simple but also full of flavor and nutrients. It is the ideal choice for a light lunch or a quick yet elegant dinner. Don't hesitate to experiment with the ingredients, add your favorite flavors, or serve it alongside a refreshing drink. Enjoy your meal!