Tuna salad with fresh vegetables

Tuna salad with fresh vegetables is a versatile and nutritious dish that makes a perfect lunch or light dinner. It’s easy to make and can be customized with your favorite vegetables. Here’s a simple recipe for a refreshing and tasty tuna salad:

Ingredients:

• 1 can (5-6 oz or 140-170g) tuna, drained (use tuna packed in water or olive oil, based on preference)
• 1 cup (150g) cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red bell pepper, diced
• 1/2 cup (75g) red onion, finely chopped
• 1/2 cup (80g) sweet corn (fresh, frozen, or canned, drained)
• 1/4 cup (30g) black olives or Kalamata olives, pitted and sliced
• 2 tablespoons fresh parsley or basil, chopped (optional)

For the Dressing:

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice (or red wine vinegar)
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper, to taste

Instructions:

1. Prepare the Vegetables:

1. Cherry Tomatoes:

   • Halve the cherry tomatoes.

2. Cucumber:

   • Dice the cucumber into bite-sized pieces. You can peel it if desired.

3. Red Bell Pepper:

   • Dice the red bell pepper.

4. Red Onion:

   • Finely chop the red onion. To reduce its sharpness, you can soak the onion in cold water for a few minutes, then drain.

5. Sweet Corn:

   • If using frozen corn, thaw and drain it. If using fresh, cook it briefly, then cut the kernels off the cob.

6. Olives:

   • Slice the olives.

2. Prepare the Tuna:

1. Drain the Tuna:
   • Open the can of tuna, drain it well, and flake it with a fork.

3. Make the Dressing:

1. Combine Ingredients:
   • In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.

4. Assemble the Salad:

1. Combine:

   • In a large bowl, combine the flaked tuna, cherry tomatoes, cucumber, red bell pepper, red onion, sweet corn, and olives.

2. Add Dressing:

   • Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.

3. Garnish:

   • Garnish with fresh parsley or basil if desired.

5. Serve:

1. Chill (optional):

   • For best flavor, let the salad sit in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

2. Serve:

   • Serve the tuna salad on its own, with pita bread, or on a bed of greens.

Tips:

• Customization: Feel free to add other vegetables like diced celery, cherry bell peppers, or shredded carrots for extra crunch and color.
• Protein Boost: Add hard-boiled eggs for extra protein.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.

Enjoy your fresh and flavorful tuna salad—it’s a great way to enjoy a healthy, satisfying meal!