Green Bean, Carrot, Corn, and Tuna Salad
Category: Salads
Servings: 4
This refreshing Green Bean, Carrot, Corn, and Tuna Salad is the perfect balance of light, crunchy, and flavorful ingredients. Whether as a side dish or a main meal, this salad brings together vibrant vegetables and the rich taste of tuna, all drizzled with a simple yet flavorful balsamic vinaigrette. Itβs easy to make, healthy, and packed with nutrients!
Ingredients:
| Ingredient | Quantity |
|---|---|
| Green beans (fresh) | 500g |
| Canned tuna in oil | 220g |
| Carrots | 350g |
| Canned corn | 150g |
| Chives | 2 sprigs |
| Fine salt | To taste |
| Balsamic vinegar | 2 tbsp |
| Olive oil | 3 tbsp |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 15g |
| Carbohydrates | 18g |
| Fat | 9g |
| Fiber | 4g |
| Sodium | 230mg |
| Vitamin A | 80% of DV |
| Vitamin C | 25% of DV |
Instructions:
-
Prepare the green beans:
Start by bringing a large pot of water to a boil. While waiting for the water to heat up, wash the green beans thoroughly and remove the ends. Once the water reaches a rolling boil, add the green beans and cook for about 5-7 minutes, or until they are tender but still crisp. -
Shock the beans:
After the green beans are cooked, drain them and transfer them immediately into a bowl of ice-cold water. This will halt the cooking process and help preserve their vibrant green color. -
Slice the vegetables:
Once the green beans are cool, drain them again and pat them dry with a clean kitchen towel. Cut the green beans into halves, and then slice each half into quarters lengthwise. From these strips, cut small triangular pieces for added texture. -
Prepare the carrots:
Peel the carrots and slice them into thin rounds. You can also choose to grate them for a finer texture if you prefer. Set them aside. -
Drain and combine:
Open the canned corn and drain it well, then add it to the mixing bowl with the green beans. Similarly, open the tuna, drain the oil, and flake the tuna into the bowl with the vegetables. -
Add flavor:
Finely chop the chives and add them to the salad mixture. This will provide a mild onion flavor that enhances the overall dish. -
Make the dressing:
In a small bowl, whisk together the balsamic vinegar, olive oil, and a pinch of salt. This simple dressing will add a tangy richness to the salad. -
Toss and serve:
Pour the balsamic dressing over the salad and gently toss everything to combine. Itβs best to dress the salad just before serving to keep the ingredients fresh and crisp. -
Serve and enjoy:
Your Green Bean, Carrot, Corn, and Tuna Salad is now ready to be enjoyed! Serve it as a light main dish or as a side salad to complement a hearty meal.
This vibrant salad is an excellent choice for a light, nutritious lunch or a delightful side dish at any gathering. The combination of crisp green beans, tender carrots, sweet corn, and savory tuna makes for a satisfying yet refreshing experience. Drizzle with balsamic vinaigrette just before serving, and you have a dish thatβs sure to impress!
