Tuna salad
Ten minutes, no cooking: tuna, cucumber, tomato and onion with lemon, 24 g protein.
- Time
- 10 min
- Makes
- 1 serving
- Level
- Easy
- Gear
- No equipment
Per serving
1 bowl (250 g)
- Calories
- 170kcal
- Protein
- 24g
- Carbs
- 8g
- Fibre
- 2g
- Fat
- 5g
- Sugar
- 4g
A desk-lunch salad built on a tin of tuna in water: crunchy cucumber, tomato, onion and cabbage, dressed with lemon, a teaspoon of olive oil, pepper and chaat masala. It's high in protein and light on calories, and takes ten minutes. Add a roti or a slice of toast to make it a full meal.
- High protein
- Low carb
- No cook
- Under 15 min
- No added sugar
- Lunch
- Snack
- Dinner
Contains fish.
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Ingredients
Method
- 1
Drain the tuna well and flake it into a bowl with a fork.
- 2
Add the cucumber, tomato, onion, cabbage and coriander.
- 3
Whisk the lemon juice, olive oil, pepper, chaat masala and salt, pour it over and toss.
Tips
- Tuna in water has about half the calories of tuna in oil for the same protein.
- Tins are already salty, so taste before you add salt.
Swaps
- Vegetarian: use 1 cup boiled chickpeas or 100 g crumbled paneer instead of tuna.
Storage
Best fresh. Keeps half a day in the fridge if you add the dressing just before eating.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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