Tuna salad with cherry tomatoes

Tuna salad with cherry tomatoes: a simple and delicious recipe for your lunch

Preparation time: 15 minutes
Cooling time: 10 minutes
Total time: 25 minutes
Number of servings: 2-3

Are you looking for a healthy and delicious meal that is quick to prepare, perfect for a lunch at the office or a light dinner? Tuna salad with cherry tomatoes is the ideal choice! This salad will not only delight your taste buds but will also add a splash of color to your table. With a perfect combination of fresh, easily found ingredients, you will create a salad that harmoniously blends flavors.

The origin of tuna salads is fascinating, with roots in traditional dishes from around the world. Over time, tuna salads have evolved, with different cultures adding specific ingredients, making them versatile and adaptable. Today, I offer you a simple recipe, yet with a perfect taste, that will make you fall in love with the combination of tuna and fresh vegetables.

Ingredients

- 1 handful of cherry tomatoes (about 200 g)
- 1 can of drained tuna (185 g) in its own juice
- 1 small yellow onion
- 1 small bell pepper (or red pepper)
- 1 small green pepper
- Juice of 1 lemon (seedless)
- 2-3 slices of lemon for decoration
- Salt and pepper, to taste
- Olive oil (optional for extra flavor)
- Whole grain bread or croutons for serving

Instructions

1. Preparing the ingredients: Start by washing all the vegetables well. The cherry tomatoes should be fresh and firm; look for those with a vibrant color. The onion, bell pepper, and green pepper should be peeled and finely chopped to integrate perfectly into the salad.

2. Chopping the vegetables: Dice the onion, slice the bell pepper into thin strips, and cut the green pepper into small cubes. Ensure all vegetables are of similar size for a uniform texture.

3. Mixing the ingredients: In a large bowl, add the drained tuna, chopped vegetables, and whole or halved cherry tomatoes, depending on your preference. Add a pinch of salt and pepper, then drizzle with lemon juice. Gently mix to combine the ingredients, being careful not to crush the tomatoes.

4. Decorating the salad: After mixing the ingredients well, decorate the salad with a few slices of lemon and, if desired, a drizzle of olive oil for extra flavor.

5. Serving: The tuna salad with cherry tomatoes is served cold. You can pack it in containers for lunch at the office or enjoy it immediately, alongside slices of whole grain bread or crunchy croutons. If you choose to make croutons at home, cut the bread into cubes, brush them with olive oil, salt, and pepper, then bake them in the oven at 180°C for 10-12 minutes or until golden.

Practical tips

- Recipe variations: You can add extra ingredients to customize the salad, such as olives, corn, or even avocado for added creaminess.
- Tuna: Choose tuna in its own juice to reduce fat content. You can also opt for smoked tuna for a more intense flavor.
- Vegetables: Don't limit yourself to onion, bell pepper, and green pepper; you can experiment with cucumbers or grated carrots for a crunchy texture.
- Serving: This salad pairs perfectly with a glass of mineral water with lemon or a natural orange juice for a light and refreshing lunch.

Nutritional information

The tuna salad with cherry tomatoes is not only delicious but also healthy. Tuna is an excellent source of protein, with a low content of saturated fats. Tomatoes are rich in antioxidants, especially lycopene, which may help reduce the risk of chronic diseases. Here’s a summary of the nutritional values for one serving:

- Calories: 250 kcal
- Protein: 25 g
- Fat: 10 g
- Carbohydrates: 15 g
- Fiber: 5 g

Frequently asked questions

- Can I use canned tuna in oil?: Of course, but make sure to drain the oil before adding the tuna to the salad to keep it healthier.
- How can I keep the salad from oxidizing?: If you want to keep it for the next day, add the lemon juice just before serving.
- Is this salad suitable for a vegetarian diet?: No, as it contains tuna, but you can adapt the recipe by replacing the tuna with chickpeas or tofu for a vegetarian version.

In conclusion, the tuna salad with cherry tomatoes is an excellent choice for a quick and healthy lunch. With a vibrant taste and simple ingredients, this recipe will turn your meals into a pleasant culinary experience. Try it and enjoy its flavors!