Spinach Broccoli and Tuna Salad
Bright, fresh, and protein-packed, this Spinach Broccoli and Tuna Salad is the ultimate wholesome dish for a quick lunch or light dinner. Featuring tender-crisp blanched broccoli, nutrient-rich spinach, savory tuna, and juicy cherry tomatoes, this salad is a vibrant mix of textures and flavors. The zesty homemade dressing—crafted from olive oil, lemon juice, Dijon mustard, and a touch of honey—ties it all together with a perfect balance of tang and sweetness. Ready in just 20 minutes, this easy-to-make recipe is not only a time-saver but also a nutrient-dense meal brimming with vitamins and lean protein. Serve it chilled for a refreshing, healthy twist that’s perfect for meal prep or a fuss-free weeknight dining option!
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Recipe Information
Ingredients
- 4 cups fresh spinach leaves
- 2 cups broccoli florets
- 1 can canned tuna (in water, drained)
- 1 cup cherry tomatoes
- 0.25 cup red onion
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Begin by preparing the broccoli: bring a small pot of water to a boil, and blanch the broccoli florets for 2 minutes until vibrant green and tender-crisp. Drain and rinse under cold water to stop the cooking process. Set aside.
Rinse and dry the spinach leaves thoroughly. Place them in a large mixing bowl.
Halve the cherry tomatoes and thinly slice the red onion. Add them to the bowl with the spinach.
Break apart the canned tuna into small chunks and add it to the salad bowl.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper to create the dressing.
Add the blanched broccoli to the salad bowl and pour the dressing over the top.
Toss the salad gently until all ingredients are evenly coated with the dressing.
Serve immediately or refrigerate for up to one hour for a chilled salad experience.
Nutrition Facts
Calories |
688 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.0 g | 58% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 1836 mg | 80% | |
| Total Carbohydrate | 29.3 g | 11% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 14.5 g | ||
| Protein | 47.5 g | 95% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 215 mg | 17% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1294 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
