Best 2 Cauliflower And Tuna Salad Recipes

Looking for a healthy and satisfying recipe that combines the delicious flavors of cauliflower and tuna? Indulge in a delightful medley of tastes and textures with this amazing cauliflower and tuna salad. This dish not only tantalizes your taste buds but also provides your body with essential nutrients like protein, dietary fiber, and omega-3 fatty acids. Discover a world of delectable flavors as we take you through a step-by-step guide to create a mouthwatering cauliflower and tuna salad that will impress your family and friends at any gathering or mealtime. Get ready to relish the perfect balance of flavors and textures in each bite, while reaping the health benefits that come along with it.

Here are our top 2 tried and tested recipes!

TUNA, CAULIFLOWER AND WHITE BEAN SALAD

Tuna, Cauliflower and White Bean Salad image

Cauliflower is very happy in a pungent marinade, so I added it to one of my favorite stand-bys, tuna and bean salad. I liked this salad even more with the cauliflower added, as the tuna flavor infuses the cauliflower along with the vinegar and olive oil. You can use canned white beans, or cook up some delicious giant white beans and some of their broth in the dressing. The salad tastes even better if it has a few hours or a day to sit, and it keeps well.

Provided by Martha Rose Shulman

Categories dinner, lunch, salads and dressings, appetizer, side dish

Time 20m

Yield Serves 4 generously

Number Of Ingredients 12

Ingredients

3/4 pound cauliflower, broken into small florets (about 1/2 medium to large head)
2 tablespoons sherry vinegar or red wine vinegar
1 tablespoon fresh lemon juice
Salt to taste
1 garlic clove, minced or puréed
1/2 to 1 teaspoon Dijon mustard, to taste
2 tablespoons plain yogurt or bean broth if using dried beans
6 tablespoons extra virgin olive oil
1 small red onion, cut in half and sliced in half-moons (optional)
1 5-ounce can tuna (packed in water or olive oil), drained
1 1/2 cups cooked large white beans, or 1 can cannellinis, drained and rinsed
2 tablespoons chopped fresh parsley or a combination of parsley and marjoram

Steps:

Steam cauliflower for 5 to 6 minutes, until just tender.
Place sliced onion, if using, in a bowl and cover with cold water. Soak 5 minutes. Drain, rinse and drain again on paper towels.
Meanwhile in a small bowl or measuring cup, whisk together vinegar, lemon juice, salt, garlic, mustard and yogurt or bean broth. Whisk in olive oil.
When cauliflower is tender remove from heat and toss with half the dressing in a large salad bowl. Drain tuna and add to bowl with cauliflower. Break up with a fork. Add cooked beans, onion and herbs. Toss together. Add remaining salad dressing and pepper, taste and adjust seasoning.

Nutrition Facts : @context http, Calories 576, UnsaturatedFat 18 grams, Carbohydrate 67 grams, Fat 22 grams, Fiber 18 grams, Protein 33 grams, SaturatedFat 3 grams, Sodium 642 milligrams, Sugar 4 grams, TransFat 0 grams

CAULIFLOWER AND TUNA SALAD

Cauliflower and Tuna Salad image

I have added tuna to a classic Italian antipasto of cauliflower and capers dressed with vinegar and olive oil. For the best results give the cauliflower lots of time to marinate.

Provided by Martha Rose Shulman

Categories dinner, easy, salads and dressings

Time 45m

Yield 6 servings

Number Of Ingredients 9

Ingredients

1 large or 2 small or medium cauliflowers, broken into small florets
1 5-ounce can water-packed light (not albacore) tuna, drained
1 plump garlic clove, minced or pureéd
1/3 cup chopped flat-leaf parsley
3 tablespoons capers, drained and rinsed
1 tablespoon fresh lemon juice
3 tablespoons sherry vinegar or champagne vinegar
6 tablespoons extra virgin olive oil
Salt and freshly ground pepper

Steps:

Place the cauliflower in a steaming basket over 1 inch of boiling water, cover and steam 1 minute. Lift the lid for 15 seconds, then cover again and steam for 5 to 8 minutes, until tender. Refresh with cold water, then drain on paper towels.
In a large bowl, break up the tuna fish and add the cauliflower.
In a small bowl or measuring cup, mix together the garlic, parsley, capers, lemon juice, vinegar, and olive oil. Season generously with salt and pepper. Add the cauliflower and toss together. Marinate, stirring from time to time, for 30 minutes if possible before serving. Serve warm, cold, or at room temperature.

Nutrition Facts : @context http, Calories 194, UnsaturatedFat 13 grams, Carbohydrate 6 grams, Fat 16 grams, Fiber 2 grams, Protein 8 grams, SaturatedFat 2 grams, Sodium 357 milligrams, Sugar 2 grams

Tips:

Choose the right cauliflower: Select a cauliflower head that is compact and has tightly packed florets. Avoid heads with brown spots or blemishes.
Prepare the cauliflower correctly: To make cauliflower rice, use a food processor or grater to break the cauliflower into small, rice-like pieces. If you're using a grater, be sure to use the large holes.
Cook the cauliflower properly: Cauliflower rice can be cooked in a variety of ways, including steaming, boiling, and microwaving. The best method depends on your personal preference and the recipe you're using. Just be sure not to overcook the cauliflower, as this will make it mushy.
Use high-quality tuna: When making tuna salad, it's important to use high-quality tuna. Look for tuna that is packed in water or olive oil, and avoid tuna that is packed in mayonnaise or other sauces.
Add your favorite ingredients: Feel free to add your favorite ingredients to the tuna salad, such as chopped celery, onion, or pickles. You can also add a variety of seasonings to taste, such as salt, pepper, or lemon juice.

Conclusion:

Cauliflower and tuna salad is a delicious and healthy dish that is perfect for lunch or dinner. It's also a great way to use up leftover cauliflower and tuna. With just a few simple ingredients, you can make a delicious and satisfying meal that the whole family will enjoy.