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Tuna with vegetables and arugula

Наталья Листьева
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Натан Грумель
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Тунец с овощами и рукколой

Tuna with Vegetables and Arugula Salad offers a fresh and aromatic flavor, combining tuna, crunchy cucumbers, sweet bell peppers, aromatic arugula, and fresh herbs. Olive oil enhances the taste of the ingredients, adding a light glaze. The preparation of this salad is simple and quick. Let’s go through the detailed instructions.

Ingredients:

  • Canned tuna – 1 can (about 150g)
  • Cucumbers – 2 pieces
  • Bell peppers – 2 pieces
  • Arugula – 2 handfuls
  • Herbs (parsley, cilantro, or basil) – 1 bunch
  • Olive oil – 2 tablespoons

Instructions:

  1. Start by preparing the vegetables. Peel and cut the cucumbers into thin half-round slices. Do the same with the bell peppers, removing the seeds and slicing them into half rings.
  2. Thoroughly wash and dry the arugula and herbs. If the leaves are too large, you can cut them in half or tear them into more convenient pieces.
  3. Open the can of tuna and drain excess brine or oil. Use a fork to break up the tuna into small chunks.
  4. In a large bowl, combine the cucumbers, bell peppers, arugula, and herbs. Add the flaked tuna.
  5. Drizzle the salad with olive oil and gently toss to ensure all ingredients are evenly coated with the oil.
  6. Salt the salad to taste, if necessary. Usually, tuna and olives already provide enough salt, so it’s recommended to taste before adding additional salt.
  7. Serve the salad on a large plate or divide it into individual portions. Optionally, you can garnish the salad with lemon wedges or cucumber slices.

Tuna with Vegetables and Arugula

With a variety of seasonal vegetables and fresh arugula, the “Tuna with Vegetables and Arugula” salad has a fresh and vibrant taste. The combination of juicy tuna, crisp cucumbers, and sweet bell peppers creates a harmonious flavor balance.

Arugula adds freshness and a subtle spiciness, while fresh herbs give the salad aroma and brightness. The olive oil drizzled over the salad enhances the taste of the ingredients and gives them a delicate glaze.

The “Tuna with Vegetables and Arugula” salad is ideal for a refreshing summer lunch or a light dinner. It’s nutritious, rich in protein and vitamins, and simultaneously light and refreshing due to the fresh vegetables and greens. Thanks to its simple preparation and readily available ingredients, this salad is an excellent choice for a quick meal at any time of the day.

The “Tuna with Vegetables and Arugula” salad is the perfect combination of simplicity, freshness, and health, allowing you to enjoy a delicious and nutritious dish without unnecessary hassle.

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About the author

Наталья Листьева

Natalya Listeva

Dietitian and sports nutrition specialist. Her expertise covers both general nutrition and dietetics specific to athletes and active people. Natalia helps her patients and clients develop individual nutrition plans, taking into account their needs for physical activity and achieving sports goals. Her professional advice and approach to healthy eating help you achieve optimal results in both sports and overall fitness.

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