The College Food Blog

Kitchen Couture: Tuna Salad

I’d been craving tuna salad for quite some time. It’s one of those easy, healthy, quick lunches that often get overlooked (at least in my kitchen) mostly because it comes from a can. I don’t like eating foods that come from a can. But if you can find whole albacore tuna, packed in water (or olive oil, which some people prefer for the flavor, but which I shy away from because of the added fat), you can have a really delicious lunch in less than 5 minutes. This is the version I made up, taking my favorite aspects of several different recipes and combining them into one creamy, crunchy, tangy salad with more flavor and color than you’ve probably come to expect from this old standby. Try it!

Tuna Salad

Serves 3-4

Ingredients:

2 cans whole albacore tuna, in water

1/4 cup olive oil mayo

1 tbsp. dijon mustard

1/2 tsp. tabasco (about 4 dashes)

1 tsp. red wine vinegar

1/4 cup red onion, diced

1 medium tomato, diced

1/4 cup chick peas (rinsed and drained)

1 clove garlic, minced

1/4 cup walnuts, chopped

1/2 cup baby spinach leaves

1 tsp. salt

1/2 tsp. pepper

Directions:

1. Combine all ingredients in large bowl, making sure to flake the tuna first.

2. Toss with a large spoon until thoroughly combined.

3. Serve plain, on a saltine or between two slices of bread. Whichever strikes your fancy.

Recipe by Kate Parham

I am going to end this post with a little personal information: I hate tuna in a can. I can’t stand the smell of it, texture, taste, anything. But with that said, I also know it is the cheapest and most convenient way for a lot of people to get the nutrients found in fish, and have sufficiently beat myself up over not finding/posting recipes with tuna fish sooner.

Oh and a side note, I am told that to make this even more easy/affordable for you lovely readers, regular mayo is a fine exception, as is regular mustard with a small dash of cayenne spice instead. Also, while I am a personal advocate for the garlic clove, if it isn’t in season or you aren’t willing to spring for it, the powder should suffice for an edible meal.