QUICK SUMMER SALAD WITH GREEN BEANS, EGGS, AND TUNA
When the heat is on, the craving for light and refreshing dishes becomes irresistible.
Forget the strong dressings; today we celebrate lightness and freshness with a classic summer cuisine, revisited to maximize delicate flavors.
Let me present to you a colorful and nutritious salad that combines the crunchiness of green beans, the texture of boiled eggs, the juiciness of tomatoes, and the unmistakable taste of tuna.
But the real innovation lies in the dressing: we’ve eliminated strong flavors like onion and olives to make way for a lemon-scented vinaigrette that will make every bite an explosion of freshness.
This recipe demonstrates that with few, but high-quality ingredients and a pinch of creativity, extraordinary results can be achieved.
Fresh green beans, sweet cherry tomatoes, and excellent quality tuna, preferably in oil and glass, are the base for a dish that smells of summer.
It’s the perfect lunch for the hottest days, a carefree dinner, or a healthy lunch break to take to the office.
The preparation is simple and quick, and I assure you that the citrus note of the lemon will make the difference, elevating the dish to a higher level.
You won’t need to turn on the oven, nor be an experienced cook: just know how to combine these fantastic ingredients for a result that will make you feel good with every spoonful.
- Difficulty: Very easy
- Cost: Cheap
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
- Energy 143.02 (Kcal)
- Carbohydrates 8.02 (g) of which sugars 6.18 (g)
- Proteins 13.75 (g)
- Fat 6.49 (g) of which saturated 1.41 (g)of which unsaturated 2.80 (g)
- Fibers 2.32 (g)
- Sodium 258.59 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients EASY SUMMER SALAD
- 10.5 oz green beans
- 2 eggs
- 7 oz cherry tomatoes (cherry or grape tomatoes)
- 5.6 oz tuna in oil (drained weight)
- to taste extra virgin olive oil
- lemon zest (organic)
- to taste salt
- 1 pinch pepper (optional)
Tools
- Kitchen scale
- Pot
- Colander
- Small bowl
- Bowl
- Lemon zester
RECIPE QUICK SUMMER SALAD
Trim and wash the green beans, then boil them in salted water for about 10-15 minutes. Drain and cool them quickly in ice water to maintain their bright color. Boil the eggs for 8 minutes to make them hard-boiled.
Wash and quarter the cherry tomatoes. Drain the tuna well and crumble it slightly. Prepare a vinaigrette by emulsifying extra virgin olive oil with salt, the grated zest of an organic lemon, and pepper if you like.
In a large bowl, combine the green beans, cherry tomatoes, and tuna. Peel the hard-boiled eggs, cut them into wedges, and add them to the salad.
Pour the lemon vinaigrette over the ingredients and gently mix to distribute the dressing. Add a few fresh basil leaves and serve the salad immediately to enjoy its freshness at its best.
NOTES ON INGREDIENTS AND SUBSTITUTIONS
Tuna: For an excellent result, always choose high-quality tuna in oil, preferably in glass jars.
Lemon: It is essential to use an untreated organic lemon for the zest to ensure you use only the best and most fragrant part without chemical residues.
Green Beans: If you don’t have fresh green beans, you can use frozen ones. Just cook them directly in boiling water for the same time.
Storage
This salad can be stored in the refrigerator in an airtight container for 1-2 days. For meal prep, prepare the ingredients in advance and dress only before serving to keep everything fresh and crunchy.
Alternatives and Variations
Creamy Version: Add a tablespoon of Greek yogurt to the dressing for an even creamier vinaigrette.
With a Crunchy Touch: Add sunflower seeds or toasted pine nuts for a crunchy note and a more intense flavor.
With Vegetables: Add boiled diced potatoes to make the dish more substantial.
Usage and Pairings
This salad is perfect as a main dish for a summer lunch, a picnic, or a light dinner. It pairs beautifully with a glass of fresh and light white wine, like Vermentino, which enhances the citrus notes of the dish.
FAQ (Questions and Answers)
1. Can I use lemon juice instead of zest?
Yes, you can, but the flavor will be different. The juice adds acidity, while the zest provides a more intense and fragrant aroma. Ideally, use both juice and zest for a balanced taste.
2. Do the eggs have to be hard-boiled?
Yes, for this recipe, hard-boiled eggs are ideal because their firm texture pairs well with the other ingredients without falling apart.
3. Can I prepare the vinaigrette in advance?
Of course! You can prepare the dressing in advance and store it in a sealed jar in the refrigerator. Shake it well before using to re-emulsify the ingredients.
