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Mediterranean tuna salad
Nutrition content per serve*
Energy: 408 calories (1,706 kJ) | Protein: 24g | Carb: 15g | Sugar: <1g | Total fat: 24 g | Sat fat: 2g | Fibre: 6g | Serves: 2 | Total time: 10 minutes
Ingredients:
- 2 cos hearts lettuce, diced
- 2 tomatoes, diced
- 4 baby beetroots, sliced (drained canned beetroot works too)
- 1 avocado, diced
- ½ cup pitted olives, diced
- 1 carrot, grated
- ½ red onion, diced
- ¼ cup roasted walnuts or almonds, diced
- 2 95g cans of tuna in olive oil or spring water
To serve^:
- 1 cup brown rice or quinoa, or ½ cup roasted pumpkin or sweet potato
- 1 tbsp balsamic vinegar or Greek yoghurt
- Fresh herbs
- Pinch of salt and pepper
Directions:
- In a large salad bowl, combine all main ingredients except the tuna. Mix gently with a wooden spoon. Top with tuna. Pair with your choice of carbohydrates, i.e. rice, quinoa or roast vegetables.
- When ready to serve, toss the salad gently to refresh. Optional to add balsamic vinegar, Greek yoghurt, fresh herbs and salt and pepper.
- Store in the fridge in an airtight container. This salad will last 48 hours.
Chef’s tips:
- If you’re taking this salad to work, prepare salad and place into two separate containers. Add the tinned tuna when ready to eat.
- If you’re not a fan of tuna, substitute for 2 boiled eggs, 100g roasted chicken or chickpeas.
Why it’s good for you:
- The variety of vegetables provides fibre, micronutrients and supports good gut bacteria.
- Avocado, nuts and olive oil are a good source of healthy fats, keeping you fuller for longer and helping your body absorb fat-soluble vitamins (A, D, E and K).
- The addition of brown rice, quinoa or roasted vegetables provide a good source of fibre, complex carbohydrates, and will leave you satisfied for longer.
- Tuna is a good source of lean protein and omega-3 fats.
All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.
*Approximate values from Xyris Foodworks software
^Does not account for ‘to serve’ with food