Salad with everything

Mixed Salad – A Delight Full of Flavors and Nutrients

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

The history of salads is fascinating, with deep roots in the culinary traditions of many cultures. These versatile dishes have evolved over time, becoming not just side dishes but also main courses, thanks to their rich combination of flavors and textures. The mixed salad we will prepare today is a perfect example of this evolution – a simple salad, yet full of tastes and nutritional benefits. It is ideal for quick lunches, light dinners, or even as a revitalizing snack.

Ingredients:
- 1 can of tuna in oil (preferably Rio Mare)
- 1 boiled egg
- 1 head of lettuce
- 1 large tomato
- 1 cucumber
- 1 red onion
- 100 g of cheese
- 2-3 tablespoons of extra virgin olive oil
- Juice of ½ lemon
- Salt and pepper to taste

Preparation:

Step 1: Preparing the ingredients
The first step in creating this delicious salad is to wash all the vegetables well. Make sure the lettuce, tomato, and cucumber are fresh and crisp. This will give your salad a pleasant texture. Cut the cucumber and tomato into thin slices to allow the flavors to blend better. You can slice the red onion into thin rings or dice it, depending on your preference.

Step 2: Preparing the tuna
Open the can of tuna, drain the oil well, and use a fork to flake it. This will add an excellent source of protein and omega-3 to your salad. Don’t hesitate to use canned tuna, as it is a convenient and healthy option.

Step 3: Boiling the egg
Place the egg in a pot of cold water. Once the water starts to boil, let it boil for 8-10 minutes to achieve a hard-boiled egg. After boiling, transfer it immediately to cold water to stop the cooking process. After a few minutes, peel it and cut it into cubes.

Step 4: Assembling the salad
In a large bowl, combine all the prepared ingredients: shredded lettuce, sliced tomatoes, chopped cucumber, red onion, flaked tuna, and diced egg. Gently toss to avoid crushing the ingredients.

Step 5: The perfect dressing
Add the olive oil, lemon juice, salt, and pepper to taste. This simple dressing will perfectly complement the flavors of your salad and add a touch of freshness. Mix again to ensure an even distribution of the dressing.

Step 6: Adding the cheese
Finally, cut the cheese into cubes and add it to the salad. The cheese will bring a creamy texture and delicious taste, perfect for balancing the other ingredients.

Step 7: Serving
Your salad is ready! You can serve it immediately, but I recommend letting it sit for a few minutes for the flavors to meld. This salad is delicious both cold and at room temperature. You can accompany it with a slice of whole-grain bread or croutons for added crunch.

Useful tips:
- You can add other ingredients of your choice, such as olives, bell peppers, or avocado, to customize the salad to your taste.
- If you want a vegetarian option, you can replace the tuna with boiled chickpeas or marinated tofu.
- For a touch of freshness, add a few fresh basil leaves or finely chopped parsley.

Nutritional benefits:
This salad is not only tasty but also very healthy. Tuna is rich in protein and omega-3 fatty acids, which are essential for heart health. The boiled egg adds extra protein and vitamins, while the fresh vegetables provide a wide range of vitamins and minerals. Lettuce is an excellent source of fiber, which aids digestion.

Calories:
This salad contains approximately 400-450 calories per serving, depending on the amount of oil and cheese used.

Frequently asked questions:
1. Can I use tuna in water instead of tuna in oil?
Yes, tuna in water is a lower-calorie option, but make sure to add a bit more olive oil to compensate.

2. What other dressings can I use for this salad?
You can experiment with yogurt-based dressings, pesto, or even mustard-based sauces for a different note.

3. How can I keep the salad fresh if there are leftovers?
If you have leftover salad, store it in an airtight container in the fridge. It’s best not to add the dressing if you plan to eat it later to avoid soggy ingredients.

Delicious pairings:
This salad pairs perfectly with a glass of fresh lemonade or a green smoothie. You can also pair it with a quiche recipe or homemade bread for a complete lunch.

In conclusion, the mixed salad is an excellent choice for anyone looking for a quick, healthy, and tasty meal. By experimenting with ingredients and dressings, you can create a unique salad that reflects your personal tastes. Don’t forget to enjoy every bite – cooking is an art, and you are the artist!