Seeking a delectable and nutritious dish? Look no further than this vibrant Spinach, Broccoli, and Tuna Salad! This salad is not only a flavor sensation but also a powerhouse of essential nutrients. Spinach provides a rich source of iron, vitamins, and antioxidants, while broccoli adds a delightful crunch and a boost of vitamin C. Tuna, packed with protein and omega-3 fatty acids, makes this salad a filling and heart-healthy option.
Accompanying this main recipe are three additional variations to tantalize your taste buds. The Creamy Spinach, Broccoli, and Tuna Salad offers a luscious and creamy texture with a tangy dressing. For a lighter option, the Spinach, Broccoli, and Tuna Salad with Lemon-Tahini Dressing brings a refreshing and zesty twist. Craving a warm and comforting meal? The Spinach, Broccoli, and Tuna Casserole is a delightful one-dish wonder that's perfect for cozy dinners!
Each recipe is meticulously explained with step-by-step instructions, ensuring culinary success for home cooks of all levels. Whether you're a seasoned chef or just starting your cooking journey, these recipes are designed to guide you effortlessly. So, prepare to embark on a culinary adventure with this versatile and delicious Spinach, Broccoli, and Tuna Salad extravaganza!
TUNA SPINACH SALAD
Tuna spinach salad with tomatoes and mozzarella is a light, fresh and healthy lunch! Great served as a sandwich or wrap, with crackers for snacking or as a tuna melt!
Categories Seafood
Time 10m
Number Of Ingredients 8
Steps:
- Combine all ingredients in a bowl until well mixed. Season to taste with extra salt and pepper and serve!
Nutrition Facts : Calories 157 calories, Cholesterol 44 milligrams cholesterol, Fat 7 grams fat, Fiber 1 grams fiber, Protein 21 grams protein, SaturatedFat 4 grams saturated fat, Sodium 422 grams sodium, Sugar 3 grams sugar
SPINACH, BROCCOLI AND TUNA SALAD
Posted per request for things to do with spinach and brocolli and thought this sounded good. Recipe source: Bon Appetit (July 1986)
Provided by ellie_
Categories Tuna
Time 20m
Yield 4-6 serving(s)
Number Of Ingredients 12
Steps:
- Rub the sides of a large wooden salad bowl with the garlic and then discard garlic.
- In the salad bowl whisk together next 5 ingredients ( oil - pepper) and then add remaining ingredients (broccoli - bacon bits).
- Toss.
BROCCOLI TUNA SALAD
Broccoli tuna salad is a flavorful variation of a classic. It's a blend of fresh and easy ingredients, with an extra dose of broccoli greens!
Provided by Lisa Bryan
Categories Salad
Time 15m
Number Of Ingredients 8
Steps:
- Remove the florets from a head of broccoli, place in a food processor, and pulse until the texture resembles rice.
- Add the drained canned tuna, mayonnaise, dijon mustard, broccoli rice, sunflower seeds, green onion, and chopped parsley to a bowl.
- Stir everything together until it's well combined.
- Enjoy the broccoli tuna salad straight out of the bowl, turned into a sandwich, or wrapped in lettuce leaves.
Nutrition Facts : Calories 236 kcal, Carbohydrate 5 g, Protein 17 g, Fat 17 g, SaturatedFat 3 g, TransFat 1 g, Cholesterol 33 mg, Sodium 332 mg, Fiber 2 g, Sugar 1 g, UnsaturatedFat 14 g, ServingSize 1 serving
SPINACH & BROCCOLI SALAD WITH TUNA
Grape tomatoes, tuna and crumbled feta cheese offer a welcome contrast to the green in this spinach-broccoli salad.
Provided by My Food and Family
Categories Home
Time 15m
Yield 4 servings, 2-1/2 cups each
Number Of Ingredients 9
Steps:
- Cover platter with combined spinach and broccoli slaw.
- Combine tomatoes, cucumbers, onions and tuna in large bowl. Add dressing; toss to coat. Spoon over spinach mixture.
- Top with peppers and cheese.
Nutrition Facts : Calories 320, Fat 19 g, SaturatedFat 6 g, TransFat 0.5 g, Cholesterol 50 mg, Sodium 950 mg, Carbohydrate 0 g, Fiber 5 g, Sugar 0 g, Protein 22 g
SPINACH BROCCOLI SALAD
Are you getting a little tired of steamed broccoli? You may want to try this attractive broccoli-spinach combo salad from Edna Hoffman of Hebron, Indiana for a little variation. The dressing is made with avocados, which contain some of the healthier fats recommended in our heart-health article.
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 8 servings (1 cup dressing).
Number Of Ingredients 15
Steps:
- In a large bowl, combine the spinach, broccoli, carrots, water chestnuts and sunflower kernels. In a blender or food processor, combine the dressing ingredients; cover and process until smooth. Serve with salad.
Nutrition Facts : Calories 87 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 137mg sodium, Carbohydrate 12g carbohydrate (5g sugars, Fiber 4g fiber), Protein 4g protein. Diabetic Exchanges
BABY SPINACH SALAD WITH TUNA
The 3 components of this salad can be readied ahead of time and later mixed together for a healthful lunch. For the freshest tasting salad, open the can of tuna right before serving.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Number Of Ingredients 9
Steps:
- In a small bowl, whisk together yogurt, Dijon, and lemon juice; season with salt and pepper. Place dressing in a resealable plastic bag or airtight container. Place spinach, grapes, and onion, if using, in another airtight container (separate from dressing). Refrigerate, up to overnight.
- Just before serving, drain tuna, add to salad, and toss with dressing. Include flatbreads, if desired.
Nutrition Facts : Calories 216 g, Fat 1 g, Fiber 3 g, Protein 27 g
FRESH SPINACH SALAD WITH SPICY TUNA
Make and share this Fresh Spinach Salad With Spicy Tuna recipe from Food.com.
Provided by Larawithoutau
Categories Lunch/Snacks
Time 4m
Yield 1 bowl, 1 serving(s)
Number Of Ingredients 7
Steps:
- Drain tuna. Combine mayonnaise & pepper relish, stir into tuna. Place spinach & diced onion in the bowl and top with tuna, shredded cheese & crumbled bacon.
TUNA, CHICKPEAS AND BROCCOLI SALAD
This recipe is inspired by a common Italian combination, tuna and beans. It's a salad that keeps well in the refrigerator and one that's great to have on hand during the week. The broccoli will not retain its pretty green color once in contact with the acid in the dressing, so for best results keep the broccoli separate, along with a tablespoon of the dressing. Just before you want to eat, toss in the broccoli and extra dressing; or eat the broccoli separately with the dressing.
Provided by Martha Rose Shulman
Time 10m
Yield 2 1/2 servings.
Number Of Ingredients 13
Steps:
- In a medium bowl, mix together the tuna, chickpeas, celery, bell pepper, parsley and chives. Keep the broccoli separate.
- In a small bowl or measuring cup, mix together the lemon juice, vinegar, salt, and Dijon mustard. Whisk in the olive oil and yogurt, and toss with the tuna and chickpea mixture. Refrigerate in a bowl or in containers until ready to take to work or eat. Add the broccoli just before serving.
Nutrition Facts : @context http, Calories 324, UnsaturatedFat 6 grams, Carbohydrate 28 grams, Fat 10 grams, Fiber 8 grams, Protein 34 grams, SaturatedFat 1 gram, Sodium 824 milligrams, Sugar 8 grams, TransFat 0 grams
Tips:
- Choose fresh ingredients: Use fresh spinach and broccoli for the best flavor and texture. If using canned tuna, choose tuna packed in water and drain it thoroughly before using.
- Chop the vegetables finely: This will help them blend well with the other ingredients and make the salad easier to eat.
- Use a light dressing: A simple dressing made with olive oil, lemon juice, and salt and pepper is all you need to enhance the flavors of the salad without overpowering them.
- Don't overcook the vegetables: The spinach and broccoli should be cooked until they are tender but still have a slight crunch.
- Season to taste: Add more salt, pepper, or lemon juice to the salad until it reaches your desired flavor.
Conclusion:
This spinach, broccoli, and tuna salad is a healthy and delicious dish that is perfect for a light lunch or dinner. It is packed with nutrients and can be easily customized to your liking. With its vibrant colors and refreshing flavors, this salad is sure to be a hit at your next gathering.
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