Best 2 Cauliflower And Tuna Salad Recipes

Welcome to a delightful culinary journey, where flavors dance and textures blend to create a symphony of taste. Today, we present a collection of recipes that showcase the versatility of two culinary gems: cauliflower and tuna. From a refreshing and healthy cauliflower and tuna salad, perfect for light lunches or summer gatherings, to a hearty and flavorful cauliflower and tuna casserole, ideal for cozy dinners, this article offers a diverse range of dishes that cater to various tastes and preferences.

Whether you're seeking a quick and easy weekday meal or an impressive dish to grace your dinner table, our recipes have you covered. Discover the art of transforming simple ingredients into culinary masterpieces, as we guide you through each step, ensuring success in your kitchen endeavors. Join us on this exciting culinary adventure and let your taste buds experience the harmonious blend of cauliflower and tuna, redefining your perception of everyday ingredients.

Let's cook with our recipes!

TUNA, CAULIFLOWER AND WHITE BEAN SALAD

Tuna, Cauliflower and White Bean Salad image

Cauliflower is very happy in a pungent marinade, so I added it to one of my favorite stand-bys, tuna and bean salad. I liked this salad even more with the cauliflower added, as the tuna flavor infuses the cauliflower along with the vinegar and olive oil. You can use canned white beans, or cook up some delicious giant white beans and some of their broth in the dressing. The salad tastes even better if it has a few hours or a day to sit, and it keeps well.

Provided by Martha Rose Shulman

Categories dinner, lunch, salads and dressings, appetizer, side dish

Time 20m

Yield Serves 4 generously

Number Of Ingredients 12

Ingredients

3/4 pound cauliflower, broken into small florets (about 1/2 medium to large head)
2 tablespoons sherry vinegar or red wine vinegar
1 tablespoon fresh lemon juice
Salt to taste
1 garlic clove, minced or puréed
1/2 to 1 teaspoon Dijon mustard, to taste
2 tablespoons plain yogurt or bean broth if using dried beans
6 tablespoons extra virgin olive oil
1 small red onion, cut in half and sliced in half-moons (optional)
1 5-ounce can tuna (packed in water or olive oil), drained
1 1/2 cups cooked large white beans, or 1 can cannellinis, drained and rinsed
2 tablespoons chopped fresh parsley or a combination of parsley and marjoram

Steps:

Steam cauliflower for 5 to 6 minutes, until just tender.
Place sliced onion, if using, in a bowl and cover with cold water. Soak 5 minutes. Drain, rinse and drain again on paper towels.
Meanwhile in a small bowl or measuring cup, whisk together vinegar, lemon juice, salt, garlic, mustard and yogurt or bean broth. Whisk in olive oil.
When cauliflower is tender remove from heat and toss with half the dressing in a large salad bowl. Drain tuna and add to bowl with cauliflower. Break up with a fork. Add cooked beans, onion and herbs. Toss together. Add remaining salad dressing and pepper, taste and adjust seasoning.

Nutrition Facts : @context http, Calories 576, UnsaturatedFat 18 grams, Carbohydrate 67 grams, Fat 22 grams, Fiber 18 grams, Protein 33 grams, SaturatedFat 3 grams, Sodium 642 milligrams, Sugar 4 grams, TransFat 0 grams

CAULIFLOWER AND TUNA SALAD

Cauliflower and Tuna Salad image

I have added tuna to a classic Italian antipasto of cauliflower and capers dressed with vinegar and olive oil. For the best results give the cauliflower lots of time to marinate.

Provided by Martha Rose Shulman

Categories dinner, easy, salads and dressings

Time 45m

Yield 6 servings

Number Of Ingredients 9

Ingredients

1 large or 2 small or medium cauliflowers, broken into small florets
1 5-ounce can water-packed light (not albacore) tuna, drained
1 plump garlic clove, minced or pureéd
1/3 cup chopped flat-leaf parsley
3 tablespoons capers, drained and rinsed
1 tablespoon fresh lemon juice
3 tablespoons sherry vinegar or champagne vinegar
6 tablespoons extra virgin olive oil
Salt and freshly ground pepper

Steps:

Place the cauliflower in a steaming basket over 1 inch of boiling water, cover and steam 1 minute. Lift the lid for 15 seconds, then cover again and steam for 5 to 8 minutes, until tender. Refresh with cold water, then drain on paper towels.
In a large bowl, break up the tuna fish and add the cauliflower.
In a small bowl or measuring cup, mix together the garlic, parsley, capers, lemon juice, vinegar, and olive oil. Season generously with salt and pepper. Add the cauliflower and toss together. Marinate, stirring from time to time, for 30 minutes if possible before serving. Serve warm, cold, or at room temperature.

Nutrition Facts : @context http, Calories 194, UnsaturatedFat 13 grams, Carbohydrate 6 grams, Fat 16 grams, Fiber 2 grams, Protein 8 grams, SaturatedFat 2 grams, Sodium 357 milligrams, Sugar 2 grams

Tips:

Select a high-quality tuna: Opt for tuna canned in olive oil or water to ensure it retains its natural flavor and moisture.
Use fresh cauliflower: Fresh cauliflower florets provide a crisp texture and a slightly sweet flavor to the salad.
Chop the cauliflower finely: Cutting the cauliflower into small pieces ensures it cooks evenly and absorbs the salad dressing better.
Steam the cauliflower: Steaming preserves the cauliflower's nutrients and prevents it from becoming mushy.
Make a flavorful dressing: Combine mayonnaise, Dijon mustard, lemon juice, salt, and pepper to create a tangy and creamy dressing that complements the salad ingredients.
Add your favorite mix-ins: Experiment with different vegetables, nuts, and seeds to customize the salad to your liking.

Conclusion:

This cauliflower and tuna salad is a delicious and versatile dish that can be enjoyed as a light lunch, a hearty snack, or a side dish. It's packed with protein, fiber, and healthy fats, making it a nutritious option for health-conscious individuals. The combination of flavors and textures in this salad is sure to satisfy your taste buds. Whether you follow the recipe exactly or use it as inspiration to create your own unique variation, you'll find that this salad is a delightful addition to your culinary repertoire. So, gather your ingredients, put on your apron, and enjoy the process of making this flavorful and satisfying cauliflower and tuna salad. Happy cooking!