A protein-packed, refreshing salad with minimal ingredients and bold flavor
Introduction
This tuna and egg salad is a wholesome, fuss-free dish that combines the richness of canned tuna with the creaminess of hard-boiled eggs, set against a fresh bed of leafy greens. It's a classic example of how a few simple ingredients, when chosen with care, can come together to create a nourishing and flavorful meal. This salad is perfect for lunch, a light dinner, or a high-protein option after a workout. It is quick to assemble, budget-friendly, and easily customizable depending on what you have on hand.
Ingredients
For the Salad:
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1 can of tuna in water or olive oil (about 120–150 grams), drained and flaked
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2 hard-boiled eggs, peeled and quartered
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4–5 cups mixed salad greens (such as romaine, arugula, red leaf, or baby spinach)
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1 medium tomato, cut into wedges
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¼ small red onion, thinly sliced
Optional Add-ins:
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Capers or black olives for briny contrast
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Cooked green beans or boiled baby potatoes for more substance
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A sprinkle of crumbled feta cheese
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Sliced avocado or cucumber
For the Vinaigrette Dressing:
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3 tablespoons extra virgin olive oil
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1 tablespoon white wine vinegar or fresh lemon juice
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1 teaspoon Dijon mustard
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Salt and black pepper to taste
Instructions
Step 1: Prepare the Base
Wash and dry the salad greens thoroughly. Arrange them in a wide salad bowl or on a large plate, spreading them out as a base.
Step 2: Add the Main Ingredients
Evenly distribute the flaked tuna over the greens. Arrange the quartered eggs, tomato wedges, and sliced red onions on top. If using any optional ingredients, add them now for extra color and flavor.
Step 3: Make the Vinaigrette
In a small bowl or jar, combine the olive oil, vinegar or lemon juice, Dijon mustard, salt, and pepper. Whisk until the dressing is emulsified and smooth. Taste and adjust the seasoning if necessary.
Step 4: Dress and Serve
Drizzle the vinaigrette over the assembled salad just before serving, or serve it on the side for individual drizzling. Serve immediately while the greens are fresh and crisp.
Serving Suggestions
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Enjoy this salad with a slice of crusty bread or a whole-grain roll for a complete meal.
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Perfect as a lunchbox item when packed with the dressing separate.
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Serve as a starter or side for a larger meal featuring pasta or soup.
Storage Tips
This salad is best served fresh. If you want to prepare it in advance, store the components separately and assemble just before eating. Keep the greens dry and the vinaigrette in a sealed container in the fridge for up to 3 days.