When I don't feel like cooking something complicated, I often make this tuna salad with cheeses and seeds. It's one of the recipes I prepare quickly, especially when I have some greens and leftover cheeses in the fridge. Over time, I've added various ingredients: seeds, some nuts, onion, sometimes a bit of corn or bell pepper. I find hemp seeds and apricot kernels useful and they fit well here. I like ricotta for its texture and because it's not fatty.
Quick info
Total time: 15-20 minutes
Preparation time: 15 minutes
Cooking time: not required
Servings: 2-3
Difficulty: easy
Recipe type: quick salad, light lunch or dinner
Ingredients
1 medium green salad
2 cans of tuna in oil (I use either chunks or flaked tuna, depending on what I have)
1 red onion, sliced
1 handful of Kalamata olives
1/2 bell pepper
1 tomato
150 g cheese (I combine ricotta, low-fat sheep cheese, and tofu)
1 handful of walnuts
1 handful of apricot kernels
1 handful of pumpkin seeds
1 handful of sunflower seeds
1 handful of corn (from a can)
Hemp seeds (for sprinkling at the end)
1 lemon (juice)
Safflower oil (or another oil if you don't have it)
(optional: 1 small beet, grated)
Preparation steps
1. Wash the green salad leaves under running water and shake them well or use a salad spinner. If you don't have one, you can dry them with paper towels.
2. Tear the large leaves by hand. Cutting with a knife doesn't harm them as much as people say, but torn leaves maintain their texture better.
3. Open the cans of tuna, drain them well of oil, and put the tuna over the salad.
4. Add the sliced red onion, olives, drained corn, sliced bell pepper, and chopped tomato.
5. Also add the walnuts, apricot kernels (if using), pumpkin seeds, and sunflower seeds. You can use raw seeds; there's no need to roast them.
6. Gently mix to distribute the ingredients. Don't overdo it, so you don't crush the salad.
7. Add the cheeses. Ricotta, cheese, or tofu all work well. Cut them into cubes or tear them into larger pieces, according to your preference.
8. Drizzle everything with the juice of one lemon. Pour in a little safflower oil (or whatever oil you have on hand).
9. Finally, sprinkle hemp seeds on top. If you want it to look nicer, you can also add a slice of lemon.
10. If using beet, grate it and add it at the end, or directly into the bowl, whichever is easier for you.
Why I make this recipe often
It's quick, I use what I have on hand, and I can vary the ingredients. I don't need to cook anything, just combine everything and it's ready. If I have leftover cheeses or cans, I include them without problems. For me, it's a substantial lunch option, but not heavy.
Tips and variations
Tips
Wash the can well before opening it, to avoid dust or dirt.
If you have leftover cheeses in the fridge, it doesn't have to be just ricotta. Any softer or less salty variety works.
Don't mix too hard at the end, so the composition doesn't become too mushy.
The seeds can be added according to preference: fewer, or just one type.
Substitutions
Instead of safflower oil, you can use olive oil or any oil you prefer.
Tuna in oil can be replaced with tuna in water, but the taste is more intense with oil.
If you don't have all types of seeds, you can use whatever you have on hand.
Tofu can be omitted or replaced with another low-fat cheese.
Variations
You can add a small grated beet for flavor and color.
If you want a greener salad, double the amount of salad or add baby spinach.
Those who prefer to avoid meat can skip the tuna and increase the cheeses or seeds.
Serving ideas
It pairs well with a slice of seed bread.
Some slices of cucumber or raw carrot go well with it for texture.
It can be packed in a lunch box for work, but add the dressing and cheese just before consuming.
Frequently asked questions
1. Can I use another type of canned fish, not just tuna?
Yes, you can replace tuna with mackerel or sardines, but the taste will be different and the texture less firm.
2. What if I don't have apricot kernels or hemp seeds?
You can omit those ingredients or replace them with other raw seeds (flax, sesame), or just add more nuts.
3. What can I substitute for ricotta if I can't find it?
Any fresh cheese with reduced fat content works: ricotta, fresh cow cheese, or even cottage cheese.
4. What if the salad has released a lot of water?
If the salad wasn't dried well, it may release water. In this case, you can drain some liquid before adding the dressing.
5. Can I make the salad a day in advance?
I don't recommend it, as the leaves and cheeses get soggy. It's best eaten the same day.
Nutritional values (estimate)
One serving has approximately 350-400 kcal, depending on the amount of cheese, type of tuna, and seeds.
Macronutrients, approximately per serving:
- Protein: 22-25 g (from tuna, cheeses, seeds)
- Fat: 18-22 g (from oil, tuna, seeds, cheeses)
- Carbohydrates: 15-20 g (from corn, salad, vegetables)
Values can vary significantly depending on the ingredients used.
Storage and reheating
This salad is best consumed immediately after preparation. If you need to store it, you can keep the ingredients separate in the fridge and mix them just before serving. Once mixed with dressing and cheeses, it doesn't hold up well and becomes soggy. It doesn't lend itself to reheating. If you have leftover salad, consume it the same day.
Quick info
Total time: 15-20 minutes
Preparation time: 15 minutes
Cooking time: not required
Servings: 2-3
Difficulty: easy
Recipe type: quick salad, light lunch or dinner
Ingredients
1 medium green salad
2 cans of tuna in oil (I use either chunks or flaked tuna, depending on what I have)
1 red onion, sliced
1 handful of Kalamata olives
1/2 bell pepper
1 tomato
150 g cheese (I combine ricotta, low-fat sheep cheese, and tofu)
1 handful of walnuts
1 handful of apricot kernels
1 handful of pumpkin seeds
1 handful of sunflower seeds
1 handful of corn (from a can)
Hemp seeds (for sprinkling at the end)
1 lemon (juice)
Safflower oil (or another oil if you don't have it)
(optional: 1 small beet, grated)
Preparation steps
1. Wash the green salad leaves under running water and shake them well or use a salad spinner. If you don't have one, you can dry them with paper towels.
2. Tear the large leaves by hand. Cutting with a knife doesn't harm them as much as people say, but torn leaves maintain their texture better.
3. Open the cans of tuna, drain them well of oil, and put the tuna over the salad.
4. Add the sliced red onion, olives, drained corn, sliced bell pepper, and chopped tomato.
5. Also add the walnuts, apricot kernels (if using), pumpkin seeds, and sunflower seeds. You can use raw seeds; there's no need to roast them.
6. Gently mix to distribute the ingredients. Don't overdo it, so you don't crush the salad.
7. Add the cheeses. Ricotta, cheese, or tofu all work well. Cut them into cubes or tear them into larger pieces, according to your preference.
8. Drizzle everything with the juice of one lemon. Pour in a little safflower oil (or whatever oil you have on hand).
9. Finally, sprinkle hemp seeds on top. If you want it to look nicer, you can also add a slice of lemon.
10. If using beet, grate it and add it at the end, or directly into the bowl, whichever is easier for you.
Why I make this recipe often
It's quick, I use what I have on hand, and I can vary the ingredients. I don't need to cook anything, just combine everything and it's ready. If I have leftover cheeses or cans, I include them without problems. For me, it's a substantial lunch option, but not heavy.
Tips and variations
Tips
Wash the can well before opening it, to avoid dust or dirt.
If you have leftover cheeses in the fridge, it doesn't have to be just ricotta. Any softer or less salty variety works.
Don't mix too hard at the end, so the composition doesn't become too mushy.
The seeds can be added according to preference: fewer, or just one type.
Substitutions
Instead of safflower oil, you can use olive oil or any oil you prefer.
Tuna in oil can be replaced with tuna in water, but the taste is more intense with oil.
If you don't have all types of seeds, you can use whatever you have on hand.
Tofu can be omitted or replaced with another low-fat cheese.
Variations
You can add a small grated beet for flavor and color.
If you want a greener salad, double the amount of salad or add baby spinach.
Those who prefer to avoid meat can skip the tuna and increase the cheeses or seeds.
Serving ideas
It pairs well with a slice of seed bread.
Some slices of cucumber or raw carrot go well with it for texture.
It can be packed in a lunch box for work, but add the dressing and cheese just before consuming.
Frequently asked questions
1. Can I use another type of canned fish, not just tuna?
Yes, you can replace tuna with mackerel or sardines, but the taste will be different and the texture less firm.
2. What if I don't have apricot kernels or hemp seeds?
You can omit those ingredients or replace them with other raw seeds (flax, sesame), or just add more nuts.
3. What can I substitute for ricotta if I can't find it?
Any fresh cheese with reduced fat content works: ricotta, fresh cow cheese, or even cottage cheese.
4. What if the salad has released a lot of water?
If the salad wasn't dried well, it may release water. In this case, you can drain some liquid before adding the dressing.
5. Can I make the salad a day in advance?
I don't recommend it, as the leaves and cheeses get soggy. It's best eaten the same day.
Nutritional values (estimate)
One serving has approximately 350-400 kcal, depending on the amount of cheese, type of tuna, and seeds.
Macronutrients, approximately per serving:
- Protein: 22-25 g (from tuna, cheeses, seeds)
- Fat: 18-22 g (from oil, tuna, seeds, cheeses)
- Carbohydrates: 15-20 g (from corn, salad, vegetables)
Values can vary significantly depending on the ingredients used.
Storage and reheating
This salad is best consumed immediately after preparation. If you need to store it, you can keep the ingredients separate in the fridge and mix them just before serving. Once mixed with dressing and cheeses, it doesn't hold up well and becomes soggy. It doesn't lend itself to reheating. If you have leftover salad, consume it the same day.