Make this Tuna Vegetable Salad when you want a springtime bowl: crisp, colorful vegetables loaded with flavor and your preferred protein for a complete, satisfying meal.
We’ve all opened the refrigerator starving and found nothing appealing. That happened to me recently when I needed a quick lunch. Rather than run to the store or order takeout, I checked the fridge, drawers and pantry. To my surprise I pulled together a dish so good I’ll be enjoying it all weekend.
Making meals from what you already have is rewarding and simple — you don’t need to be a pro cook. Combine ingredients you enjoy in a way that sounds appealing. That approach produced this Tuna Vegetable Salad.
After gathering my ingredients I decided how to prepare them. I wanted the salad to be fresh and crunchy, so I avoided overcooking. A very quick 1-minute blanch for the asparagus preserved texture and nutrients without sacrificing flavor.
I kept prep simple since I was hungry and wanted minimal fuss. Quick techniques and straightforward chopping got everything ready fast.
Most ingredients were fresh; I used a can of cannellini beans. To remove excess sodium and the starchy packing liquid, I poured the beans into a fine-mesh sieve and rinsed them thoroughly. I rinse canned vegetables this way except when the canning liquid is needed, as with canned tomatoes.
If you prefer not to use tuna, substitute salmon, chicken, beef, or shrimp. Vegetarians can use tofu or simply extra beans and vegetables; vegans can omit the cheese. If you don’t like beans, replace them with pasta, quinoa, or another grain.
This Tuna Vegetable Salad makes a colorful, healthy meal. Drizzled with a bright honey-lemon dressing, it works year-round and is great for picnics.
Serve the salad in bowls, lettuce cups, wraps, or mason jars for on-the-go meals. It’s versatile and will likely become a go-to in your rotation.
Tuna Vegetable Salad
Yield: 4-6 Servings
Prep Time: 20 minutes
Cook Time: 1 minute
Total Time: 21 minutes
Ingredients:
- 1/2 bundle asparagus, bottom stalks trimmed
- 15-ounce can cannellini beans, rinsed and drained
- 1/2 cup chopped carrots (about 1 carrot)
- 1/2 English cucumber, chopped
- 1/4 red onion, thinly sliced
- 5 oz. cherry tomatoes, halved
- 1/2 each red, yellow & orange bell peppers, chopped
- 1/2 cup Niçoise olives
- 4 oz. feta cheese, crumbled
- Several fresh thyme sprigs
- Lemon zest (from the lemon used in the dressing)
- Sea salt & freshly ground pepper, to taste
Dressing:
- 1 lemon (about 1/4 cup juice; zest before juicing for the salad)
- Extra-virgin olive oil, about 1/3 cup or to taste
- 1–2 teaspoons honey, or to taste
Directions:
- Blanch asparagus. Trim the tough bottoms, rinse and place on a microwave-safe plate with a splash of water. Microwave 1 minute, then rinse with cold water. Alternate: boil 1 minute, then plunge into an ice bath. Cut into 1-inch pieces.
- Combine all ingredients in a large bowl except feta, salt, pepper and dressing. Chill until ready to serve.
- Dressing: Whisk the juice of one lemon with olive oil to your preferred balance. Add honey to taste and emulsify.
- To serve: Add feta, toss with desired amount of dressing, season with salt and pepper, and serve.
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