Looking for a quick, light, and protein-packed meal? This tuna cucumber salad is the perfect choice. It combines crisp cucumber, creamy avocado, protein-rich tuna, and fresh parsley, all tied together with a zesty lemon-tamari dressing. Ideal as a nourishing lunch or a refreshing side dish, it’s simple, wholesome, and ready in minutes.
Tuna Cucumber Salad Full Recipe
Ingredients
- 3/4 of a long English cucumber
- 1/2 a medium-sized avocado, cut into chunks
- 2 oz. canned tuna (in water), drained (or any small can of your choice)
- 1 Tbsp hemp hearts
- 1/4 cup fresh parsley, chopped
- 1/2 a lemon, juice only
- 1 Tbsp tamari (or soy sauce)
- 1 Tbsp olive oil
- Salt + pepper, to taste
Instructions
- Wash and dry the cucumber. Remove the ends, then thinly slice into a large bowl (a mandolin slicer makes this quick and easy).
- Add avocado chunks, drained tuna, hemp hearts, and chopped parsley.
- Drizzle with lemon juice, tamari, and olive oil.
- Season with black pepper and a little salt if desired (tamari is naturally salty).
- Toss gently until well combined. Serve immediately and enjoy!
Notes
- Servings: Makes 1 full meal or 2 side servings.
- Best Fresh: This salad is best enjoyed right away since cucumber tends to release water. Leftovers can be stored for up to a day, though they may soften.
- Optional Additions:
- Add a starch like quinoa or soba noodles to make it more filling.
- Swap tuna with baked salmon, boiled eggs, or tofu for variation.
- Toss in extra veggies like cherry tomatoes or bell peppers for color and crunch.
Nutrition (per serving, as a meal)
Approximate values may vary based on ingredients used.
- Calories: ~310
- Protein: 20g
- Carbohydrates: 12g
- Fiber: 6g
- Sugars: 3g
- Fat: 22g
- Omega-3 fatty acids: High (from tuna & hemp hearts)
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