Tuna salad is a classic dish that is both nutritious and versatile. Adding eggs and chilli dressing enhances the traditional tuna salad, bringing new flavors and textures that make it even more delicious. This simple recipe for tuna salad with eggs and chilli dressing is perfect for a quick lunch, a light dinner or even as a filling for sandwiches and wraps. In this article, we will explore the nutritional value of this dish, provide a list of essential ingredients, step-by-step instructions for making the dish, answer frequently asked questions and finish with tips for perfecting this delicious salad.
Nutritional Value
Tuna salad with eggs and chilli dressing is packed with essential nutrients, making it a healthy choice for any meal. Here’s a breakdown of the dish’s nutritional content:
Tuna: Rich in protein, omega-3 fatty acids, and vitamins B12 and D, tuna supports heart health, brain function, and overall health.
Eggs: Rich in protein and essential vitamins like B12 and D, eggs also provide choline, which is important for brain health.
Chili sauce: Adds a rich flavor along with antioxidants from chili peppers, which can boost metabolism and support immune health.
Vegetables (e.g. celery, onions): These add crunch, fiber, and essential vitamins to the salad.
Mayonnaise (optional): Provides richness and thickness, but can be substituted with Greek yogurt for a lighter option.
Ingredients
To make this easy tuna salad with egg and chili sauce at home, you will need the following ingredients:
2 cans (5 oz each) of tuna, soaked in water, drained
3 hard-boiled eggs, chopped
1/4 cup celery, chopped
1/4 cup red onion, chopped
1/4 cup mayonnaise (or Greek yogurt for a milder option)
2 tablespoons chili sauce
1 teaspoon lemon juice
Salt and pepper to taste
Fresh parsley or cilantro for garnish (optional)
Step-by-step instructions for making tuna salad with egg and chili sauce
Step 1: Prepare the ingredients
Remove the tuna and place in a large mixing bowl.
Hard-boil the eggs by placing them in a pot of cold water, bringing to a boil, then simmering for 9-12 minutes. When done, cool the eggs in ice water, peel and chop.
Chop the celery and red onion.
Step 2: Make the Salad
Add the chopped eggs, celery, and red onion to the tuna bowl.
Add the mayonnaise (or Greek yogurt), chili sauce, and lemon juice to the bowl.
Gently mix all ingredients until well combined.
Step 3: Season and Garnish
Season the salad with salt and pepper to taste.
Garnish with chopped fresh parsley or cilantro if desired.
Step 4: Serve
Serve the tuna salad immediately or refrigerate for an hour to allow the flavors to blend.
Enjoy the salad on its own, as a sandwich filling, or as a topping for crackers or lettuce wraps.
FAQs
1. Can I use fresh tuna instead of canned tuna?
Yes, you can use fresh tuna. Just cook the tuna to your liking, chop it, and proceed as directed.
1. What other vegetables can I add to this salad?
You can customize your salad with a variety of vegetables like bell peppers, cucumbers, or cherry tomatoes. Just make sure they are finely chopped for the best texture.
2. Can I make this salad ahead of time?
Absolutely. Tuna salad can be made a day ahead and stored in the refrigerator. It usually tastes better after the flavors have had time to mingle.
1. Is there a vegan version of this salad?
For a vegan version, you can use mashed chickpeas instead of tuna and fried tofu instead of eggs. You can use vegan mayonnaise and chili sauce to keep the richness and spiciness.
1. How long will this salad last in the refrigerator?
When stored in an airtight container, tuna salad can last up to 3 days in the refrigerator. Always check for freshness before eating the rest.
Conclusion
Creating a simple tuna salad with eggs and chili sauce at home is a quick and rewarding culinary experience. This vibrant dish is not only visually appealing but also packed with nutrients that provide a host of health benefits. By following this recipe, you can enjoy a delicious and healthy salad that is perfect for any meal.
This tuna salad recipe is sure to become a family favorite. Whether you serve it as a light lunch, a snack, or a sandwich filling, the combination of tender tuna, creamy eggs, crunchy veggies, and spicy chili sauce is irresistible. Enjoy the freshness and flavor of this homemade salad, and feel good about the healthy ingredients you are adding to your diet.