Looking for a light and healthy meal? Look no further! This tuna salad wraps recipe is a perfect choice. It's packed with protein-rich tuna and a variety of crunchy vegetables for a refreshing crunch. Add in a creamy dressing and you've got a delicious and nutritious meal that's ready in minutes.
The majority of these ingredients are standard pantry items, such as light tuna and mayonnaise. The only ingredient which may not be readily available in your pantry is endive. Endive is a leafy vegetable that is often used in salads. It has a crisp texture and a slightly bitter taste, which pairs wonderfully with the tuna salad.
Ingredients for Tuna Salad Wraps
light tuna: Tuna is a great source of lean protein, omega-3 fatty acids and other nutrients. Always choose canned light tuna because it has less mercury.
celery: Adds a nice crunch to the salad and also contributes to the overall freshness.
red onion: Gives a spicy and colorful kick to the salad. If you prefer a milder flavor, you can soak the chopped onions in cold water for a few minutes before using.
broccoli florets: Adds a bit of earthiness and more crunch to the salad. It's also packed with vitamins and is beneficial for your health.
hellmann's light mayonnaise: The mayonnaise adds creaminess to the salad. Hellmann's light mayonnaise has less fat and calories, but still tastes great.
red wine vinegar: Helps to enhance the flavors of the salad. It adds a tangy taste and helps balance out the creaminess of the mayonnaise.
endive head: This is a leafy vegetable that is used as the wrap in this recipe. It has a slightly bitter taste that pairs well with the tuna salad.
One reader, Karita Pearl says:
This tuna salad wraps recipe is a game-changer! The combination of tuna, crunchy celery, and tangy red onion is simply divine. The light mayo and red wine vinegar add the perfect touch of creaminess and acidity. It's a refreshing and satisfying meal that's become a staple in my weekly menu. Highly recommended!
Essential Techniques for Making Tuna Salad Wraps
How to prepare the tuna salad: Combine the tuna, celery, onion, broccoli, mayonnaise, and vinegar in a bowl.
How to spoon into endive leaves: Gently spoon the prepared tuna salad into the endive leaves, ensuring they are evenly filled.
How to serve: Arrange the filled endive leaves on a serving platter and serve immediately for a delightful and refreshing tuna salad wrap experience.
How To Make Tuna Salad Wraps
These light tuna salad wraps are packed with savory tuna, crunchy vegetables, all coated in a vinegar-mayo dressing, for a guilt-free meal!
Serves:
Ingredients
- 15ozlight tuna,(1 can), in water, drained
- ¼cupcelery,chopped
- ¾cupred onion,chopped
- ¼cupbroccoli florets
- 2tbspHellmann’s light mayonnaise,or regular mayonnaise
- 1tspred wine vinegar
- 1endive head,leaves separated
Instructions
-
Combine the tuna, celery, onion, broccoli, mayonnaise, and vinegar in a bowl.
-
Spoon into endive leaves, serve, and enjoy!
Nutrition
- Calories: 264.96kcal
- Fat: 7.04g
- Saturated Fat: 1.16g
- Trans Fat: 0.00g
- Monounsaturated Fat: 1.37g
- Polyunsaturated Fat: 3.48g
- Carbohydrates: 8.49g
- Fiber: 2.04g
- Sugar: 3.33g
- Protein: 42.72g
- Cholesterol: 76.54mg
- Sodium: 647.82mg
- Calcium: 64.44mg
- Potassium: 596.53mg
- Iron: 3.77mg
- Vitamin A: 52.50µg
- Vitamin C: 13.86mg
Helpful Technique for Preparing Tuna Salad Wraps
When preparing your tuna salad wraps, it's important to finely chop the celery, red onion, and broccoli florets. This will ensure that each bite of your wrap has a balanced flavor and texture. Additionally, when mixing the ingredients together, be gentle to avoid breaking up the tuna too much. You want to maintain some chunkiness for a satisfying bite.
Time-Saving Tips for Making Tuna Salad Wraps
Prepare the ingredients: Gather all the necessary ingredients and equipment before starting to make the recipe. This will help streamline the cooking process and prevent any last-minute scrambling.
Multitask: Look for opportunities to multitask while preparing the recipe. For example, while the tuna salad is chilling in the fridge, you can use that time to prepare the endive leaves or clean up the kitchen.
Prep in advance: Consider prepping some of the ingredients in advance, such as chopping the vegetables ahead of time. This can save valuable minutes when you're ready to assemble the wraps.
Organize your workspace: Keep your kitchen organized and clean as you work through the recipe. This will help you locate ingredients and tools quickly, saving time and reducing stress during the cooking process.
Efficient assembly: When assembling the wraps, set up a workstation with all the ingredients and tools within reach. This will streamline the assembly process and make it more efficient.
Substitute Ingredients For Tuna Salad Wraps Recipe
light tuna - Substitute with canned salmon: Canned salmon can be used as a delicious and nutritious alternative to tuna in this recipe, providing a similar texture and flavor profile.
celery - Substitute with jicama: Jicama can add a refreshing crunch and slightly sweet flavor to the salad, serving as a unique replacement for celery.
red onion - Substitute with shallots: Shallots offer a milder, sweeter flavor compared to red onions, enhancing the overall taste of the salad while maintaining a similar texture.
broccoli florets - Substitute with cauliflower florets: Cauliflower can be used as a substitute for broccoli, providing a similar texture and mild flavor that complements the other ingredients in the salad.
hellmann's light mayonnaise - Substitute with Greek yogurt: Greek yogurt can serve as a healthier alternative to mayonnaise, offering a creamy texture and tangy flavor while reducing the overall fat content of the dish.
red wine vinegar - Substitute with apple cider vinegar: Apple cider vinegar can be used as a substitute for red wine vinegar, providing a slightly fruity and tangy flavor that complements the other ingredients in the salad.
endive head - Substitute with butter lettuce leaves: Butter lettuce leaves can be used as a substitute for endive, providing a similar crisp texture and mild, slightly sweet flavor for wrapping the tuna salad.
Presenting Tuna Salad Wraps for Maximum Appeal
Elevate the endive leaves: Gently separate the endive leaves and arrange them on a pristine white plate, creating a visually appealing base for the tuna salad wraps.
Create a symmetrical arrangement: Place the filled endive leaves in a circular pattern on the plate, ensuring a balanced and harmonious presentation.
Garnish with microgreens: Sprinkle delicate microgreens over the tuna salad wraps to add a pop of color and a touch of freshness to the dish.
Add a drizzle of balsamic reduction: Carefully drizzle a small amount of rich, dark balsamic reduction around the plate to enhance the visual appeal and provide a hint of sweetness to complement the savory flavors.
Incorporate edible flowers: Introduce vibrant and edible flowers as a sophisticated garnish, adding an element of elegance and refinement to the overall presentation.
Use a minimalist approach: Embrace simplicity by ensuring that each element on the plate serves a purpose, allowing the natural beauty of the dish to shine through.
Consider the negative space: Pay attention to the placement of the elements, leaving ample negative space on the plate to create a visually striking and balanced composition.
Employ precision in plating: Exercise precision and attention to detail when arranging the tuna salad wraps, ensuring that each component is meticulously placed for an exquisite presentation.
Essential Kitchen Tools for Making Tuna Salad Wraps
Food processor: A food processor can be used to quickly and efficiently chop, mix, or blend ingredients for the tuna salad.
Mixing bowl: A mixing bowl is essential for combining the tuna, celery, onion, broccoli, mayonnaise, and vinegar to create the tuna salad.
Storing and Freezing Tuna Salad Wraps
To store leftover tuna salad, transfer it to an airtight container and refrigerate for up to 3-4 days. The flavors will meld together over time, making it even more delicious.
If you want to prepare the tuna salad in advance, mix all the ingredients except for the mayonnaise and store the mixture in the refrigerator. Add the mayonnaise just before serving to prevent the salad from becoming too watery.
To keep the endive leaves crisp and fresh, wrap them loosely in a damp paper towel and store them in a plastic bag in the refrigerator. They should stay fresh for up to 3 days.
If you have leftover tuna salad wraps, wrap each one individually in plastic wrap and store them in the refrigerator for up to 2 days. The endive leaves may lose some of their crispness, but the wraps will still taste great.
Freezing the tuna salad or the assembled wraps is not recommended, as the texture of the ingredients will change significantly upon thawing, resulting in a watery and unappetizing dish.
Interesting Fact About Tuna Salad Wraps
Tuna salad wraps are a great source of protein and can be a healthy and satisfying meal option. They are also a convenient and portable choice for a quick lunch or snack on the go.
Is Making Tuna Salad Wraps at Home Cost-Effective?
The cost-effectiveness of this tuna salad wraps recipe is quite high, as it utilizes affordable and readily available ingredients. Tuna is a budget-friendly protein, and the addition of vegetables like celery and broccoli keeps the overall cost low. The recipe's simplicity and use of common pantry items make it a practical choice for households. The approximate cost for a household of 4 people would be around $10. In terms of cost-effectiveness, this recipe scores an 8 out of 10.
Are Tuna Salad Wraps Healthy or Unhealthy?
The tuna salad wraps recipe is a relatively healthy option, offering a balance of protein, vegetables, and healthy fats. Here's a breakdown of the ingredients and their nutritional benefits:
- Tuna: A lean protein source rich in omega-3 fatty acids, which support heart and brain health
- Celery, red onion, and broccoli: These vegetables provide fiber, vitamins, and minerals, adding nutritional value and crunch to the wraps
- Light mayonnaise: Using a light version reduces the calorie and fat content compared to regular mayonnaise
- Red wine vinegar: Adds tanginess and flavor without contributing significant calories
- Endive leaves: A low-calorie, nutrient-dense alternative to traditional wheat wraps, providing vitamin K, vitamin A, and folate
While this recipe has several healthy components, there are a few suggestions to make it even more nutritious:
- Opt for a whole grain wrap or lettuce leaves instead of endive for added fiber and nutrients
- Include additional vegetables like grated carrots, bell peppers, or cucumbers to increase the vitamin and mineral content
- Replace the light mayonnaise with mashed avocado or Greek yogurt for a healthier source of creamy texture and healthy fats
- Add a squeeze of lemon juice for extra flavor and vitamin C
- Sprinkle in some chopped fresh herbs like parsley or dill for an antioxidant boost and fresh taste
By incorporating these suggestions, you can elevate the nutritional profile of the tuna salad wraps while maintaining their delicious flavor. The combination of lean protein, fiber-rich vegetables, and healthy fats makes this recipe a satisfying and nourishing option for a light meal or snack.
Editor's Opinion: Thoughts on Tuna Salad Wraps
This tuna salad wrap recipe is a delightful and refreshing dish. The combination of light tuna, crunchy celery, zesty red onion, and crisp broccoli creates a harmonious blend of flavors and textures. The addition of Hellmann's light mayonnaise and red wine vinegar provides a creamy and tangy dressing that perfectly complements the ingredients. Serving the tuna salad in endive leaves adds a unique and elegant touch, making it a perfect appetizer or light meal. Overall, this recipe is a wonderful choice for those seeking a healthy and delicious dish.
Enhance Your Tuna Salad Wraps Recipe with These Unique Side Dishes:
Tasty Alternatives to Tuna Salad Wraps
Appetizers and Desserts That Complement Tuna Salad Wraps
Why trust this Tuna Salad Wraps Recipe:
This recipe uses high-quality tuna and fresh vegetables, ensuring a delicious and nutritious meal. The combination of mayonnaise and red wine vinegar adds a perfect balance of creaminess and tanginess to the salad. The use of endive leaves as a wrap provides a unique and healthy alternative to traditional flour tortillas. Trust the expertise behind this recipe to create a flavorful and satisfying tuna salad that's perfect for any occasion.
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