It’s the New Year and many of us are well into making amends for the dietary sins we committed over the holidays. Unfortunately produce isn’t exactly at the height of freshness in January, and the cold weather demands something a little more filling than a leafy salad.
Even if it were the middle of summer, I often find myself hungry and snacking less than an hour after finishing a bowl of greens. This nutrient and protein packed salad is not only filling, it’s also delicious.
Salting the carrots and onions draws out excess moisture changing the texture of the carrots from crispy to crunchy, and the onions become much milder. The tuna contributes protein to the mix as well as DHA, an omega-3 fatty acid that is an essential part of the human brain and retina. Aside from containing a ton of vitamins, potassium and fiber, the fat in avocado acts as a nutrient booster, helping your body absorb the beta-carotene in the carrots.
I love dressing this salad with sesame oil, black pepper and salt, but it’s also great with a chili and lime vinaigrette or really just about any kind of dressing you have on hand. When you get bored of having it as a salad, try stuffing it inside a croissant or between two slices of toasted bread to make a carrot sandwich.
Carrot, Tuna, and Avocado Salad
Marc Matsumoto of NoRecipes shares his recipe for carrot tuna and avocado salad that you can also serve as a sandwich topped with whichever dressing you choose. Marc shares this recipe in a blog post on the Fresh Tastes blog.
- 3 large carrots, peeled and julienned
- 1/2 medium onion, sliced thinly
- 1 teaspoon salt
- 5 ounces canned Italian tuna, drained
- 1 avocado, cut into cubes
- a few sprigs of parsley, minced (about 2-3 tablespoons)
- 2 teaspoons sesame oil
- 1/4 teaspoon black pepper
- salt to taste
- Put the julienned carrots and sliced onion in a bowl and add the salt. Let this sit for 30 minutes or until the carrots have released some liquid. Squeeze the carrots using a kneading motion to coax out more liquid.
- Grab a large clump of carrot and squeeze as much water out as you can, discarding the liquid. Put the squeezed carrot in a separate bowl, and then add the tuna, avocado, parsley, sesame oil and pepper. Toss to combine then adjust salt to taste.
Marc Matsumoto is a culinary consultant and recipe repairman who shares his passion for good food through his website norecipes.com. For Marc, food is a life long journey of exploration, discovery and experimentation and he shares his escapades through his blog in the hopes that he inspires others to find their own culinary adventures. Marc’s been featured in the New York Times, Wall Street Journal, and USA Today, and has made multiple appearances on NPR and the Food Network.