Ensalada De Tuna: A Refreshing And Nutritious Salad
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Ensalada de atún (Fiesta Tuna) East Texas Food Bank from www.easttexasfoodbank.org
Introduction
Ensalada de tuna, also known as cactus salad, is a popular dish in Mexico and other Latin American countries. It is a refreshing and nutritious salad that is perfect for a hot summer day. The salad is made with nopales, a type of cactus, and tuna, which is the Spanish word for prickly pear fruit. The salad is easy to make and requires only a few ingredients. In this article, we will provide you with a detailed recipe for ensalada de tuna, along with its nutritional benefits.
Ingredients
The ingredients you will need to make ensalada de tuna are: - 2 cups of chopped nopales - 1 can of tuna, drained - 1 small onion, chopped - 1 tomato, chopped - 1 jalapeno pepper, seeded and chopped - 2 tablespoons of olive oil - 2 tablespoons of red wine vinegar - Salt and pepper to taste
Instructions
To make ensalada de tuna, follow these simple instructions: 1. Start by cleaning the nopales. Rinse them under cold water and remove any thorns or prickly parts. Cut the nopales into small pieces and place them in a pot of boiling water. Cook for 10-15 minutes or until the nopales are tender. 2. Drain the nopales and let them cool. Once they are cool, place them in a large mixing bowl. 3. Add the drained tuna, chopped onion, chopped tomato, and seeded jalapeno pepper to the mixing bowl. 4. In a separate bowl, mix together the olive oil and red wine vinegar. Pour the dressing over the salad and toss to coat. 5. Season the salad with salt and pepper to taste. 6. Chill the salad in the refrigerator for at least 30 minutes before serving.
Nutrition
Ensalada de tuna is a nutritious salad that is low in calories and high in fiber. The salad is rich in vitamins and minerals, including vitamin C, vitamin K, calcium, and iron. Nopales, the main ingredient in the salad, are also known for their health benefits. They have been shown to lower blood sugar levels, improve digestion, and reduce inflammation. One serving of ensalada de tuna (1 cup) contains approximately: - 100 calories - 5 grams of protein - 4 grams of fat - 12 grams of carbohydrates - 4 grams of fiber - 5 grams of sugar
Conclusion
Ensalada de tuna is a delicious and healthy salad that is easy to make. It is a great way to incorporate cactus into your diet and enjoy its many health benefits. This salad is perfect for a summer barbecue or a light lunch. Try making ensalada de tuna today and enjoy its refreshing taste and nutritious goodness!
