Fresh and Healthy Tuna Salad

Fresh and Healthy Tuna Salad

A Quick and Delicious Meal

Description:

This Fresh and Healthy Tuna Salad is a vibrant, protein-packed dish made with flaked tuna, crisp vegetables, and a light, zesty dressing. It’s perfect as a quick lunch, light dinner, or a refreshing side. Loaded with nutrients and bursting with flavor, this salad is a go-to for busy days or meal prep!

Ingredients:

• 2 cans (5 oz each) tuna in water or olive oil, drained
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/2 avocado, diced (optional)
• 1/2 cup canned or cooked chickpeas (optional, for added fiber/protein)
• 1/4 cup fresh parsley or cilantro, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice (or more to taste)
• 1 teaspoon Dijon mustard (optional)
• Salt and freshly ground black pepper, to taste
• Mixed greens or lettuce (for serving, optional)

Instructions:

1. Prepare Vegetables: Wash and chop all the vegetables and herbs.
2. Mix Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Combine Salad: In a large bowl, add tuna, tomatoes, cucumber, red onion, avocado, chickpeas (if using), and herbs.
4. Toss: Pour the dressing over the mixture and gently toss to combine.
5. Serve: Serve on its own, over mixed greens, in lettuce wraps, or in a whole grain pita.

Notes:

• You can use tuna in olive oil for richer flavor or in water for a lighter version.
• Adjust lemon juice and salt to taste—especially if your tuna is already salted.
• Add a pinch of chili flakes or jalapeños for a spicy twist.

Tips:

• Make it ahead: This salad stores well for 1–2 days in the fridge (without avocado).
• Add a boiled egg or a handful of cooked pasta to turn it into a more filling meal.
• Use fresh herbs (like dill or basil) for an extra burst of flavor.

Servings:

Serves 2 as a main, or 3–4 as a side

Nutritional Info (Per Serving – assuming 2 servings):

• Calories: ~320 kcal
• Protein: 30g
• Fat: 18g
• Carbohydrates: 10g
• Fiber: 3g
• Sugars: 3g
• Sodium: ~350 mg (varies by tuna brand)

Health Benefits:

• Tuna is high in lean protein and omega-3 fatty acids, supporting heart and brain health.
• Olive oil provides healthy fats and antioxidants.
• Vegetables add fiber, vitamins A and C, and hydration.
• Chickpeas (if included) boost fiber and plant-based protein.

Q&A:

Q: Can I use fresh tuna instead of canned?
A: Yes! Lightly sear fresh tuna and flake it in—just make sure it’s fully cooled before mixing.

Q: Is it good for meal prep?
A: Yes, but add avocado just before serving to avoid browning.

Q: What can I substitute for mayo if I want creaminess?
A: Use mashed avocado or a spoonful of Greek yogurt.

Q: Can I make it dairy-free and gluten-free?
A: It’s naturally both—just ensure your mustard and any added extras are gluten-free.

Q: Is it keto-friendly?
A: Absolutely, especially if you omit chickpeas and focus on low-carb vegetables.