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This Spicy Tuna Salad features oil-packed tuna, crisp vegetables, red kidney beans, and a punch of red chili, all tossed in a zesty balsamic dressing—no mayo. It’s packed with protein and spice, perfect for a nutritious lunch or a bold dinner side.
😍Reasons to Love This Spicy Tuna Salad
It’s quick to make, often taking less than 15 minutes to toss together, making it ideal for those hectic weekdays. The salad is also perfect for batch cooking—make once and enjoy nutritious lunches throughout the week. Plus, its portability makes it easy to pack and enjoy on the go, whether you’re at the office or between meetings.
Be sure to check out other delicious and satisfying salad meals like Burger Salad, Bacon Ranch Chicken Salad, Dill Pickle Potato Salad, or Jalapeno Popper Potato Salad for even more mealtime inspiration!
✅Ingredient Notes
- Frozen Mixed Vegetables: Carrots and corn are easy and convenient.
- Red Onion: Thinly slicing is key for flavor without overwhelming.
- Balsamic Vinegar: Adds a tangy, rich depth. You can substitute with red wine vinegar or apple cider vinegar if needed.
- Oil-Packed Tuna: The reserved oil from the can gives a rich, savory boost to the dressing. If you only have tuna in water, use a bit more olive oil to make up for the flavor.
- Red Kidney Beans: These are hearty and protein-rich. Black beans or chickpeas work well as substitutes.
- Red Chili Peppers: Add heat and flavor. Adjust the amount to your spice tolerance, or swap for crushed red pepper flakes if you’re in a pinch.
- Flat-Leaf Parsley: Fresh and herby. If you’re out, try sage or tarragon for a different flavor profile.
- Dijon Mustard: Brings a subtle kick and ties the dressing together.
- Extra Virgin Olive Oil: Use a good-quality oil for the best taste, as it makes the dressing shine.
🔪How to Make Spicy Tuna Salad
Microwave the frozen mixed vegetables until crisp-tender and set aside.
Soak the sliced onion in vinegar and water for 5 minutes, then drain and dry.
Mix the veggies, tuna, beans, chili peppers, pickled onions, and parsley.
Whisk the vinegar, salt, pepper, garlic, and mustard. Slowly add olive oil and reserved tuna oil.
Toss salad with dressing and serve. Enjoy!
👨🍳Pro Tips
- Reserve Tuna Oil: Use some of the oil from the canned tuna in your dressing. It adds a rich, savory flavor that enhances the salad.
- Microwave Veggies Just Right: Cook the frozen mixed vegetables until crisp-tender to retain a nice crunch and avoid sogginess.
- Pickle Onions for Flavor: Soaking the onions in vinegar and water mellows their sharpness, making them more pleasant in the salad.
- Don’t Overdress: Start with a little dressing and add more as needed. You can always add more, but you can’t take it away.
- Adjust the Spice: If you like a lot of heat, keep the seeds in the red chili peppers. For a milder salad, remove the seeds or reduce the amount of chili.
- Chill for Better Flavor: Let the salad sit in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld and makes the salad taste even better.
- Serve Fresh: This salad is best enjoyed fresh. If making ahead, keep the dressing separate until ready to serve to maintain a crisp texture.
🗄️Storage
Got leftovers? Store in an airtight container in the fridge for up to 3 days. For max freshness, keep the dressing separate if you’re meal-prepping. When you’re ready to dig in, give it a quick toss, and you’re good to go with a flavor-packed meal anytime!
If you make this recipe be sure to leave a comment or give this recipe a rating ⭐⭐⭐⭐⭐! I will be happy to hear from you!
Spicy Tuna Salad
Ingredients
- 1 cup frozen mixed vegetables, carrots and corn
- 1 small red onion, peeled and very thinly sliced
- 1 tablespoon plus 1 teaspoon Balsamic vinegar
- 2 5 oz. each cans oil-packed tuna, drained, but reserve some oil for use.
- 1 15-ounce can red kidney beans, drained through a strainer and rinsed
- 1-2 red chili peppers, finely chopped
- 2 tablespoons finely chopped flat-leaf parsley
- Salt and freshly ground pepper
- 1 small or medium garlic clove, finely minced
- ½ teaspoon Dijon mustard
- 1/4 cup extra virgin olive oil
Instructions
- Prepare the Vegetables: Put the frozen mixed vegetables into a medium-sized glass bowl. Microwave them on high for 3 to 5 minutes, or until they are crisp-tender. Keep them aside.
- Quick-Pickle the Onions: Place the chopped onion in a bowl. Sprinkle 1 teaspoon of vinegar over the onions, then cover with cold water. Let the onions soak for 5 minutes to mellow their flavor. After soaking, drain the onions and rinse them under cold water. Pat them dry using paper towels.
- Prepare the Salad: In a medium or large salad bowl, combine the mixed vegetables, tuna, beans, red chili peppers, pickled onions, and parsley. Keep aside.
- Make the Dressing: In a small mixing bowl or measuring cup, combine the remaining vinegar ( 1 tablespoon), salt (to taste), pepper, minced garlic, and Dijon mustard. Whisk these ingredients together. While whisking, gradually add the olive oil along with some of the oil reserved from the oil-packed tuna can.
- Combine and Serve: Pour the dressing over the salad. Toss everything together until well coated. Serve and enjoy!
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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This spicy tuna salad was so refreshing and delicious! The heat level was just right, and I loved the crunch from the veggies. Perfect for a light, healthy lunch.
Thank you, Mark! I’m glad you enjoyed it. This salad is one of my go-to recipes for a quick, flavorful meal.