TUNA AND SWEETCORN SALAD
This Tuna and Sweetcorn Salad is a nutritious and protein-rich lunch that’s perfect for those busy weekdays. This sweetcorn salad is packed into a convenient mason jar that contains flaky tuna with crisp red bell pepper, sweetcorn, spinach, celery and a creamy base of light mayo or Greek yoghurt. It is finished with a dash of lemon juice for freshness. This vibrant salad offers a satisfying balance of crunch and creaminess. The tuna and sweetcorn salad is simple to prepare, requires no cooking and stays fresh in the fridge, making it an ideal grab-and-go option.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
No-Cook
OCCASION/HOLIDAY
Picnic, Spring, Summer, Family Reunion, Potluck, Ramadan, Easter, Graduation
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low Fat, Low/ No Sugar, Quick & Easy, Kid Friendly, Wheat / Gluten-Free
DISH TYPE
Salad
INGREDIENTS
The preparation of Tuna And Sweetcorn Salad involves the following ingredients:
- 2 tablespoons light mayonnaise or Greek yoghurt
- ½ cup canned tuna, drained
- ¼ cup sweetcorn
- ¼ cup red bell pepper, diced
- ¼ cup spinach
- 2 tablespoons chopped celery
- 1 tablespoon lemon juice
FULL NUTRITIONAL INFORMATION
- Calories: 215 kcal
- Protein: 20 grams
- Carbohydrates: 7 grams
- Sugars: 3 grams
- Fat: 12 grams
- Saturated Fat: 2 grams
- Fibre: 2 grams
- Sodium: 320 milligrams
- Cholesterol: 35 milligrams
PREPARATION
- Prepare The Tuna Base: Drain the canned tuna thoroughly and place in a medium-sized mixing bowl. Flake it gently with a fork to break up larger chunks for a more even texture.
- Mix The Creamy Dressing: Add 2 tablespoons of light mayonnaise or Greek yoghurt to the bowl. Stir well to combine with the tuna until evenly coated and creamy.
- Add Vegetables: Fold in the sweetcorn, diced red bell pepper and chopped celery. Mix gently to maintain the crisp texture of the vegetables.
- Add Greens And Lemon Juice: Tear the spinach slightly if the leaves are large and add to the mixture. Drizzle with fresh lemon juice for brightness and flavour balance.
- Assemble In A Jar: Spoon the mixture into a clean mason jar or airtight container. Press down lightly to pack without crushing and seal with a lid.
- Chill And Serve: Refrigerate for at least 30 minutes to let flavours meld. Enjoy directly from the jar or pour into a plate when ready to eat.
PREP TIME
10 minutes
COOKING TIME
None
TIPS
These tips enhance the quality of Tuna And Sweetcorn Salad:
- Choose Your Tuna Wisely: Use tuna in spring water for a lighter option or in olive oil for a richer flavour.
- Opt For Greek Yoghurt: It adds extra protein and a tangier taste compared to mayonnaise.
- Dice Finely: Chop vegetables into small pieces for a better mix and easier eating straight from the jar.
- Layer Strategically: Pack the spinach last when layering to maintain its texture and prevent wilting.
- Add Seasoning: A pinch of black pepper or chilli flakes gives an extra depth of flavour.
VARIATIONS
- For A Dairy-Free Option: Use a plant-based yoghurt or mayonnaise alternative.
- Add Fibre And Bulk: Include 2 tablespoons of cooked quinoa or brown rice.
- Boost Protein: Add a boiled egg, halved or chickpeas for a vegetarian twist.
- For Extra Crunch: Toss in sunflower seeds or sliced almonds before serving.
- Adjust For Sodium Concerns: Choose low-sodium canned tuna and rinse before use.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight jar or container in the fridge for up to 2 days.
- Make-Ahead Convenience: Ideal for prepping the night before for a quick and ready-to-eat lunch.
- Freezing Note: Not suitable for freezing as the mayonnaise or yoghurt base may separate.
- Serving Tip: Shake the jar before eating or empty it into a bowl and stir to refresh.
- Storage Temperature: Keep chilled until serving to preserve freshness and texture.