Tomato and Tuna Salad

Quick Salad with Tuna and Fresh Vegetables

Discover a simple and delicious recipe for a quick salad, perfect for any time of the day. This salad with tuna and fresh vegetables is not only a feast for the taste buds but also a nutritious option, packed with vitamins and minerals, ideal for quick lunches or light dinners.

Preparation time: 15 minutes
Cooking time: 10 minutes
Total time: 25 minutes
Servings: 2

Ingredients

- 1 head of lettuce (leaf lettuce)
- 1 bunch of radishes
- 1-2 medium tomatoes
- 1 can of tuna (chunked or flaked)
- 2 eggs
- 100 g goat cheese (or feta)
- Salt, pepper to taste
- Olive oil (extra virgin for a more intense flavor)
- Balsamic vinegar
- Lemon juice

Brief History

Salads have been consumed for thousands of years, being an excellent way to combine fresh vegetables and proteins. This simple recipe blends the tradition of tuna salads, a common ingredient in healthy diets worldwide. Tuna not only adds flavor but is also a rich source of protein and omega-3 fatty acids, essential for heart health.

Preparation Technique

1. Washing and preparing the ingredients
Start by washing the lettuce under cold running water. Make sure to rinse it well to remove any impurities, then let it drain in a colander or on a paper towel. This will ensure that your salad remains crisp and fresh.

2. Preparing the vegetables
Clean the radishes and wash them well, then slice them thinly. They not only add color but also a pleasant spicy flavor. Wash the tomatoes as well, cutting them into cubes or slices, depending on your preference.

3. Boiling the eggs
Place the eggs in a pot with cold water, adding a teaspoon of salt and vinegar. This will help coagulate the egg whites and prevent the shells from cracking. Boil the eggs for 10 minutes from the moment the water starts to boil. After boiling, cool them quickly under cold water to stop the cooking process. Peel and cut them in halves or quarters.

4. Assembling the salad
In a large bowl, tear the lettuce into smaller pieces for easier eating. Add the sliced radishes and chopped tomatoes. Open the can of tuna and drain the excess oil, then add the tuna to the bowl.

5. Seasoning
Add salt and pepper to taste, gently mixing the ingredients to combine them. Drizzle the salad with olive oil, lemon juice, and balsamic vinegar. These will add a note of acidity that balances the salad's flavor. Mix gently to avoid crushing the ingredients.

6. Serving
Place the salad on plates and garnish with the halved boiled eggs and cubes of goat cheese. You can also add some fresh basil or parsley leaves for an extra burst of flavor.

Variations and Suggestions

- Additions: You can enrich this salad with olives, cucumbers, or bell peppers, which not only add texture but also a vibrant color palette.
- Cheeses: If you don't have goat cheese, feta cheese is an excellent alternative. Choose a cheese with a stronger flavor to balance the sweetness of the vegetables.
- Alternative proteins: You can replace the tuna with cooked chicken or chickpeas for a vegetarian option.

Practical Tips

- Maintaining freshness: If you don't consume the salad immediately, keep the base ingredients (lettuce, vegetables, and tuna) separate, and the dressing in an airtight container. Mix them only before serving to maintain a crisp texture.
- Complementary flavors: This salad pairs perfectly with a glass of dry white wine or fresh lemonade, providing a refreshing contrast to the salty and spicy flavors of the dish.

Calories and Nutritional Benefits

This salad is not only delicious but also healthy. A serving contains approximately 350-400 calories, depending on the amount of oil used and the type of cheese. It is rich in vitamins A and C, calcium, iron, and protein, making it ideal for a balanced diet.

Frequently Asked Questions

- Can I use frozen vegetables?
It is preferable to use fresh vegetables to achieve a crisp and flavorful salad. Frozen vegetables have a different texture and do not suit this type of dish.

- Can I prepare the salad in advance?
The salad can be prepared a few hours in advance, but it is recommended to add the dressing only before serving to avoid soggy ingredients.

- What other dressing variations can I use?
You can experiment with yogurt-based or mustard dressings for a different taste and creamy texture.

This quick salad with tuna and fresh vegetables is the perfect choice for moments when time is limited, but you want to enjoy a healthy and flavorful meal. Enjoy your meal!