Lettuce salad with tuna,
4 ways

Energy

1. Lettuce salad with tuna, egg and soy mayonnaise

Ingredients

1 Tuna Pocket TRATA smoked tuna
150 grams lettuce, finely chopped
2 tablespoons corn
25 grams parmesan in shavings
1 hard-boiled egg

For the soy mayonnaise
100ml soy milk
80ml sunflower oil
40ml olive oil
2 tablespoons lemon juice
¼ teaspoon grated garlic
½ teaspoon mustard
Freshly ground pepper
Salt

Directions

In a bowl, add the soy milk and lemon, whisk for 1’ and add the olive and sunflower oil on a steady drip, adding salt and pepper. Continue to whisk until the mayonnaise becomes firm.
Then add the mustard and garlic with a spoon.
Put the lettuce in a bowl, add corn, egg, parmesan and tuna and finally cover with the mayonnaise.

2. Multicolored lettuce salad with tuna, cherry tomatoes and green olives

Ingredients

1 Tuna Pocket TRATA smoked tuna
150 grams multicolored lettuce, finely chopped
6 cherry tomatoes, halved
1 teaspoon green olives in thin slices
1 cucumber, sliced
1 dry onion, finely sliced
1 rusk

For the dressing
30ml olive oil
½ teaspoon thyme
1 tablespoon white balsamic vinegar
2 tablespoons lemon juice
1 tablespoon bell peppers, diced
½ teaspoon mustard
Freshly ground pepper
Salt

Directions

Combine the dressing ingredients in a blender.
Put the lettuce in a bowl and add the cherry tomatoes, cucumber, onion and crush the rusk.
Add the dressing and a little pepper and mix well.
Add the olives, the tuna and serve.

3. Lettuce salad with beans, tuna and sun-dried tomato dressing

Ingredients

1 Tuna Pocket TRATA smoked tuna
100 grams mixed green lettuce
3 tablespoons red beans
1 tablespoon green pepper, finely chopped
1 avocado, diced
4 cherry tomatoes, halved
2 tablespoons coriander, finely chopped

For the dressing
2 sun-dried tomatoes
1 small garlic clove
½ teaspoon honey
3 teaspoons orange juice
2 teaspoons lemon juice
30ml olive oil
Freshly ground pepper

Directions

Combine the dressing ingredients in a blender.
Place the lettuce in a bowl and add the beans, cherry tomatoes, coriander, avocado and pepper.
Add the dressing and a little pepper and mix well.
Add the tuna and serve.

4. Lettuce salad with tuna, grilled zucchini and cherry tomatoes

Ingredients

1 Tuna Pocket TRATA smoked tuna
100 grams green lettuce, finely chopped
1 zucchini, thinly sliced
1 spring onion, finely chopped
4 cherry tomatoes

For the dressing
5 mint leaves
½ teaspoon thyme
¼ teaspoon oregano
1 teaspoon white balsamic vinegar
1 tablespoon lemon
30ml olive oil
Freshly ground pepper
Salt

Directions

Grill the zucchini or use a non-stick pan.
Combine the dressing ingredients in a blender.
Put the lettuce in a bowl, add the cherry tomatoes, spring onion, salt, pepper, half the dressing and mix well.
Add the zucchini, tuna, the rest of the dressing and serve.

Tips

• You can use any kind of lettuce or a mix of different types
• If you don’t want to make your own mayonnaise, you can replace it with a store-bought product
• Lettuce salads go well with tuna in water and tuna in olive oil. So you can put together your own favorite combos and have a new, fulfilling lunch every day
• You can ‘wrap’ your lettuce salad in pita and enjoy it on the go!

Nutrition tips

1. This salad can be a full meal since in all combinations, it includes the 3 basic macronutritional ingredients (protein – carbs – fat).
2. It is an ideal choice for your lunch at the office, as it is fulfilling but not stifling.

Lettuce salad with tuna,
4 ways

Energy

1. Lettuce salad with tuna, egg and soy mayonnaise

Ingredients

1 Tuna Pocket TRATA smoked tuna
150 grams lettuce, finely chopped
2 tablespoons corn
25 grams parmesan in shavings
1 hard-boiled egg

For the soy mayonnaise
100ml soy milk
80ml sunflower oil
40ml olive oil
2 tablespoons lemon juice
¼ teaspoon grated garlic
½ teaspoon mustard
Freshly ground pepper
Salt

Directions

In a bowl, add the soy milk and lemon, whisk for 1’ and add the olive and sunflower oil on a steady drip, adding salt and pepper. Continue to whisk until the mayonnaise becomes firm.
Then add the mustard and garlic with a spoon.
Put the lettuce in a bowl, add corn, egg, parmesan and tuna and finally cover with the mayonnaise.

2. Multicolored lettuce salad with tuna, cherry tomatoes and green olives

Ingredients

1 Tuna Pocket TRATA smoked tuna
150 grams multicolored lettuce, finely chopped
6 cherry tomatoes, halved
1 teaspoon green olives in thin slices
1 cucumber, sliced
1 dry onion, finely sliced
1 rusk

For the dressing
30ml olive oil
½ teaspoon thyme
1 tablespoon white balsamic vinegar
2 tablespoons lemon juice
1 tablespoon bell peppers, diced
½ teaspoon mustard
Freshly ground pepper
Salt

Directions

Combine the dressing ingredients in a blender.
Put the lettuce in a bowl and add the cherry tomatoes, cucumber, onion and crush the rusk.
Add the dressing and a little pepper and mix well.
Add the olives, the tuna and serve.

3. Lettuce salad with beans, tuna and sun-dried tomato dressing

Ingredients

1 Tuna Pocket TRATA smoked tuna
100 grams mixed green lettuce
3 tablespoons red beans
1 tablespoon green pepper, finely chopped
1 avocado, diced
4 cherry tomatoes, halved
2 tablespoons coriander, finely chopped

For the dressing
2 sun-dried tomatoes
1 small garlic clove
½ teaspoon honey
3 teaspoons orange juice
2 teaspoons lemon juice
30ml olive oil
Freshly ground pepper

Directions

Combine the dressing ingredients in a blender.
Place the lettuce in a bowl and add the beans, cherry tomatoes, coriander, avocado and pepper.
Add the dressing and a little pepper and mix well.
Add the tuna and serve.

4. Lettuce salad with tuna, grilled zucchini and cherry tomatoes

Ingredients

1 Tuna Pocket TRATA smoked tuna
100 grams green lettuce, finely chopped
1 zucchini, thinly sliced
1 spring onion, finely chopped
4 cherry tomatoes

For the dressing
5 mint leaves
½ teaspoon thyme
¼ teaspoon oregano
1 teaspoon white balsamic vinegar
1 tablespoon lemon
30ml olive oil
Freshly ground pepper
Salt

Directions

Grill the zucchini or use a non-stick pan.
Combine the dressing ingredients in a blender.
Put the lettuce in a bowl, add the cherry tomatoes, spring onion, salt, pepper, half the dressing and mix well.
Add the zucchini, tuna, the rest of the dressing and serve.

• You can use any kind of lettuce or a mix of different types
• If you don’t want to make your own mayonnaise, you can replace it with a store-bought product
• Lettuce salads go well with tuna in water and tuna in olive oil. So you can put together your own favorite combos and have a new, fulfilling lunch every day
  
• You can ‘wrap’ your lettuce salad in pita and enjoy it on the go!

Nutrition tips

1. This salad can be a full meal since in all combinations, it includes the 3 basic macronutritional ingredients (protein – carbs – fat).
2. It is an ideal choice for your lunch at the office, as it is fulfilling but not stifling.