Mixed Summer Salad

Composed Salad: A Burst of Summer Flavors

I invite you to join me on a culinary journey with a colorful, fresh, and flavorful salad recipe: Composed Salad. This salad is perfect for hot summer days when we want to cool down but also enjoy a healthy and nourishing meal. Inspired by diverse culinary traditions, the Composed Salad is a vibrant mix of fresh vegetables, rice, eggs, and tuna, dressed in a special vinaigrette that makes it not only tasty but also visually appealing.

Preparation time: 30 minutes
Chilling time: 30 minutes
Total: 1 hour
Servings: 4-6

Ingredients

For the salad:
- 150 g Basmati rice (preferably whole grain for higher nutritional value)
- 4 hard-boiled eggs
- 4 medium ripe, juicy tomatoes
- 1/2 fresh cucumber
- 1/2 red bell pepper
- 1/2 green bell pepper
- 1/2 yellow bell pepper
- 1 can of 250 g corn kernels
- 150 g pitted black olives
- 1 large can of natural tuna (250 g, in water)
- 1/2 apple, for a touch of freshness and sweetness

For the vinaigrette:
- 1 tablespoon Dijon mustard (for a refined taste)
- 3 teaspoons wine vinegar (you can use balsamic vinegar for a sweeter flavor)
- 3 tablespoons extra virgin olive oil (an essential ingredient for quality dressing)
- 8 fresh basil leaves (for an irresistible aroma)
- 2 tablespoons water (optional, to dilute the dressing)

Preparation Steps

1. Preparing the Rice: Start by rinsing the Basmati rice under cold running water to remove the starch. Then, cook it according to the package instructions, being careful not to overcook it. Ideally, it should be cooked al dente to maintain a pleasant texture.

2. Boiling the Eggs: In a small pot, boil the eggs for about 10-12 minutes. Once boiled, immerse them in cold water to stop the cooking process. When cooled, peel and cut them into small cubes.

3. Preparing the Vegetables: Wash and peel the vegetables. Dice the tomatoes, cucumber, and bell peppers. The apple can be sliced or diced, depending on your preference. It is important to have all ingredients cut evenly to create an aesthetically pleasing salad and enjoy every bite.

4. Preparing the Tuna: Drain the tuna and flake it gently with a fork to easily incorporate it into the salad.

5. Mixing the Ingredients: In a large bowl, combine the cooked rice, diced vegetables, boiled eggs, and tuna. Add the corn kernels and olives. Use a spatula to carefully mix everything so that the ingredients combine without breaking.

6. Preparing the Vinaigrette: In a small bowl, mix the Dijon mustard, wine vinegar, olive oil, and chopped basil leaves. You can add water to dilute the dressing if you prefer a thinner consistency. Taste and adjust according to your preferences.

7. Finalizing the Salad: Pour the vinaigrette over the salad and mix well, ensuring all ingredients are evenly coated. Place the salad in the refrigerator for about 30 minutes to allow the flavors to develop.

8. Serving: Take the salad out of the refrigerator and mix again before serving. You can garnish it with a few fresh basil leaves and, if desired, a few slices of lemon for an extra touch of freshness. This colorful salad is perfect as a side dish or as a main course for a refined meal.

Practical Tips

- Choose fresh ingredients: The quality of the ingredients is essential for a tasty and healthy salad. Buy seasonal vegetables and ensure they are fresh.
- Vary the ingredients: You can add other favorite ingredients, such as avocado, chickpeas, or chili peppers for a spicier taste.
- The dressing: You can experiment with different types of vinegar or oils for the dressing, depending on your tastes. Apple cider vinegar or avocado oil can add interesting notes.

Nutritional Benefits

This salad is an excellent source of protein, thanks to the tuna and eggs. Whole grain Basmati rice provides complex carbohydrates, while the vegetables add essential vitamins and minerals. Olives are rich in healthy fats, and basil offers antioxidants. It is a balanced, filling meal full of nutrients, perfect for a healthy diet.

Frequently Asked Questions

- Can I use tuna in oil? Although natural tuna is recommended for a lighter salad, you can use tuna in oil, but make sure to drain the excess oil.
- What can I substitute if I don't have basil? You can use dill, parsley, or oregano, depending on your preferences.
- How long can the salad be kept in the refrigerator? The salad can be kept in the refrigerator for 2-3 days, but it is recommended to add the dressing only before serving to avoid soggy ingredients.

Recommended Pairings

This Composed Salad pairs perfectly with a glass of chilled white wine or a summer fruit-based cocktail. You can also serve it alongside a crispy baguette or with a yogurt dip for an extra touch of freshness.

In conclusion, the Composed Salad is more than just a simple salad; it is a burst of colors, textures, and flavors that will transport you straight to the heart of summer, no matter the season. Enjoy every bite and relish the benefits of this simple and delicious recipe!