Ingredients for Tuna Salad with Green Leaves, Avocado and Tomato
- Tuna:
- 2 cans of good quality canned tuna (120g each), drained and shredded with a fork. Opt for tuna in extra virgin olive oil for a more intense flavor, or light tuna in water for a lighter version.
- Green Leaves:
- 4 cups of a mix of fresh green leaves, such as iceberg lettuce, red lettuce, arugula, watercress, and spinach. Wash the leaves well and dry them carefully to prevent the salad from becoming watery.
- Avocado:
- 1 ripe avocado, cut into medium cubes. Choose an avocado that is soft but firm so that the cubes hold their shape in the salad.
- Tomato:
- 1 medium tomato, diced. Use fresh, flavorful tomatoes, such as cherry tomatoes, Roma tomatoes, or Dutch tomatoes.
- Onion:
- 1/2 red onion, finely diced. If you prefer a milder flavor, soak the chopped onion in ice water for 15 minutes before adding to the salad.
- Cucumber:
- 1/4 cup medium-diced cucumber. Cucumber adds freshness and crunch to the salad.
- Olives:
- 1/4 cup sliced Kalamata black olives. Kalamata olives have a salty, slightly bitter flavor that perfectly complements the other ingredients in the salad.
- Sauce:
- 2 tablespoons of high quality extra virgin olive oil.
- 1 tablespoon fresh lemon juice.
- Salt and freshly ground black pepper to taste.
- Chopped fresh oregano to taste (optional). Fresh oregano adds a delicious herbal touch to the salad.
- To conclude:
- Chopped fresh seasonings to taste, such as parsley, chives and coriander.
- Fresh whole wheat bread or toast to serve (optional).
Preparation method:
- Preparing the Ingredients:
- Drain the tuna and shred it with a fork in a bowl. Set aside.
- Wash the greens thoroughly and pat them dry with paper towels to prevent the salad from becoming watery. Then, tear them into smaller pieces with your hands or cut them into thin strips with a sharp knife.
- Peel the avocado, cut it in half, remove the pit and cut it into medium cubes. Sprinkle with a little lemon juice to prevent it from browning.
- Chop the tomato into medium cubes, discarding the seeds.
- Finely dice the red onion.
- Cut the cucumber into medium cubes.
- Slice the black Kalamata olives.
- Prepare the dressing in a small bowl by mixing the extra virgin olive oil, lemon juice, salt, black pepper and chopped fresh oregano (if using).
- Assembling the Salad:
- In a large salad bowl, arrange the torn or cut green leaves.
- Add the shredded tuna, diced avocado, chopped tomato, chopped red onion, diced cucumber and sliced olives.
- Drizzle with the prepared dressing, mixing gently to distribute the seasonings evenly throughout the salad.
- Finishing with Freshness:Sprinkle the salad with your favorite chopped fresh seasonings, such as parsley, chives, and cilantro.
- Serve immediately so the avocado maintains its creamy texture.
