Tuna Salad With Mixed Vegetables And Seeds Recipe

Name: Tuna Salad With Mixed Vegetables And Seeds
Prep time: 15 minutes
Cook time: 5 minutes
Yield: 1
Cuisine: International
Ingredients: tuna (canned in water): 125g; green beans: 30g; corn: 30g; peas: 30g; carrot (diced): 30g; black sesame seeds: 5g; sunflower seeds: 5g; olive oil: 15g; salt and pepper: 0g

tuna (canned in water)green beans corn peas carrot (diced)black sesame seeds sunflower seeds olive oil salt and pepper low calorie low fat gluten free weight loss muscle gain lunch dinner

The Tuna Salad with Mixed Vegetables and Seeds is a vibrant and nutritious dish perfect for anyone looking to enjoy a healthy, balanced meal. Packed with lean protein from the tuna, a variety of vitamins and minerals from the mixed vegetables, and healthy fats from the seeds, this salad is not only delicious but also very fulfilling. Enjoy it as a standalone meal or as a side dish, ideal for those aiming for weight loss or maintaining a balanced diet.

🌎 International: Salad

🔥 Calories 375kcal
🍗 Protein 30g
🍚 Carbs 35g
🧈 Fat 15g

🥗 Ingredients:

tuna (canned in water) (125g)
green beans (30g)
corn (30g)
peas (30g)
carrot (diced) (30g)
black sesame seeds (5g)
sunflower seeds (5g)
olive oil (15g)
salt and pepper (0g)

🍳 How to cook (1 serving):

Cooking Time: 5 minutesPreperation Time: 15 minutes

Preparation of Vegetables

Start by blanching the green beans, corn, and peas in boiling water for about 3-4 minutes until slightly tender. Drain and cool them in ice water to stop the cooking process and preserve their vibrant color.

Prepare the Tuna

Drain the canned tuna and place it in a large mixing bowl. Using a fork, flake the tuna into smaller pieces for easier mixing.

Making the Salad

To the bowl with the flaked tuna, add the blanched vegetables, diced carrot, black sesame seeds, and sunflower seeds. Drizzle olive oil over the mixture and season with salt and pepper to taste. Gently toss everything together until well combined.

Serving the Salad

Serve the tuna salad immediately, or refrigerate for an hour before serving to allow the flavors to meld together more cohesively. Enjoy this refreshing and nutritious dish any time of the day.

⭐️ Nutrition facts:

This Tuna Salad is known for its high protein content, essential for muscle repair and growth, and its balanced amounts of carbohydrates and fats, making it an excellent choice for energy sustenance and satiety. The variety of seeds adds a boost of antioxidants, omega-3 fatty acids, and fiber.