Vegetable salad with tuna

Vegetable Salad with Tuna: a Delicious and Healthy Recipe

Preparation time: 20 minutes
Cooking time: 25 minutes
Total time: 45 minutes
Number of servings: 4

Who doesn't love a fresh salad, full of taste and flavors, that is also filling? The vegetable salad with tuna is a perfect choice for lunch or dinner, having a delicious balance of proteins, vitamins, and minerals. This recipe is not just a dish, but also a story of simple yet nourishing ingredients that combine into a symphony of flavors.

The history of salads is fascinating, with deep roots in the culinary traditions of many cultures. Over time, salads have evolved, and ingredient combinations have been influenced by season, availability, and personal preferences. The vegetable salad with tuna pays homage to this tradition, being a versatile option that can be adapted to individual tastes.

Necessary ingredients:
- 1 can of tuna (230 g), preferably in oil or water
- 3 medium potatoes (approximately 600 g)
- 200 g frozen vegetables (a mix of corn, carrot, cauliflower, and green beans is ideal)
- 100 g mayonnaise (optional, you can also use Greek yogurt for a lighter version)
- 1 medium onion (preferably white or red for a milder flavor)
- 3 eggs
- Salt, to taste

Step by step in preparing the vegetable salad with tuna:

1. Boiling the potatoes: Place the washed and peeled potatoes in a pot with cold water. Boil them for 15-20 minutes until they are soft but not too soft to avoid mash. A good way to check is to stick a knife in the potato: if it slides easily, the potato is ready.

2. Boiling the frozen vegetables: In another pot, add the frozen vegetables to boiling water and let them boil for 10-15 minutes. They are already cooked, so you don’t need to boil them too long; we just want them to soften a bit. Once they are ready, drain them well to remove excess water.

3. Boiling the eggs: In a small separate pot, place the eggs to boil. Put them in cold water, then bring them to a boil. Let them boil for 10 minutes, then plunge them into cold water to stop the cooking. This will make peeling easier.

4. Preparing the ingredients: After the potatoes have boiled, let them cool slightly, then peel and dice them. The boiled and cooled eggs are peeled and also diced. The onion is peeled and finely chopped.

5. Mixing the ingredients: In a large bowl, add the diced potatoes, drained vegetables, drained and flaked tuna, chopped onion, and diced eggs. Mix gently, so as not to break the ingredients, but well enough to combine them evenly.

6. Adding the mayonnaise: Finally, add the mayonnaise and mix again. Taste and season with salt to your preference. If you want a lighter salad, you can replace the mayonnaise with Greek yogurt, which will add a creamy yet healthier note.

7. Serving: The vegetable salad with tuna is ready to be served! You can arrange it on a nice platter or in individual bowls. You can garnish it with a few fresh parsley leaves or lemon slices for an extra touch of color and flavor.

Practical tips:
- Choose ingredients carefully: Use fresh or seasonal vegetables whenever possible. The salad can be personalized with your favorite vegetables or those available.
- Enhance the flavor: You can add green or black olives for a Mediterranean flavor, or a little lemon juice for a fresher taste.
- Storing the salad: If you have leftover salad, you can store it in the refrigerator in airtight containers. It will be just as delicious the next day.

Nutritional benefits:
The vegetable salad with tuna is an excellent source of proteins, vitamins, and minerals. Tuna provides omega-3 fatty acids, which are essential for cardiovascular health, while the vegetables add an important amount of fiber and antioxidants. Potatoes, although sometimes considered a "heavy" food, are a good source of complex carbohydrates, providing long-lasting energy.

Calories: A serving of vegetable salad with tuna contains approximately 350-400 calories, depending on the amount of mayonnaise used.

Frequently asked questions:
1. Can I use fresh tuna instead of canned?
Yes, fresh tuna can be used, but it must be cooked beforehand. You can grill or boil it, and then add it to the salad.

2. How can I make the salad spicier?
Adding mustard to the mayonnaise or a little chili sauce will bring a spicy note to the salad.

3. Can the salad be prepared a day in advance?
Yes, the salad can be prepared a day in advance, but it is recommended to add the mayonnaise a few hours before serving to prevent the ingredients from becoming soggy.

4. What other recipes or drinks can it be paired with?
This salad pairs wonderfully with a slice of whole-grain bread or a savory tart. As a drink, a cold lemonade or tonic water with lemon are excellent choices.

Don't forget that cooking is an art, and every recipe is an opportunity to express your creativity. The vegetable salad with tuna can become a staple recipe in your menu, thanks to its versatility and delicious taste. Enjoy!