Wheat salad with tuna and mozzarella: fresh, Mediterranean and perfect for summer
Materials
- 1 zucchini
- 1 teaspoon of olive oil
- Shall
- Pepper
- Romero
- 125 g of wheat
- 150g of mozzarella balls, drained
- 93g of tuna, drained
- 250g of cherry tomatoes
- 7 black olives, approximately
- 1 tablespoon of olive oil
- 1/2 tablespoon balsamic vinegar cream
- Shall
- Pepper
- Fresh basil
- Wash the zucchini and slice it.
- Place the slices, without piling them up, in the air fryer basket on a sheet of parchment paper. Season with salt and pepper, add a little rosemary, and drizzle with olive oil spray.
- Cook the zucchini in the "air fry" mode for 10 minutes at 180°C. You can also roast it in the oven for 10-15 minutes at the same temperature.
- Meanwhile, cook the wheat in plenty of boiling salted water for about 10 minutes or for the time indicated on the package.
- Wash the cherry tomatoes and cut them in half. Drain and flake the tuna. Drain the mozzarella balls and black olives as well.
- Once cooked, cool the wheat under a stream of cold water, drain it well and place it in a dish.
- Add the cherry tomatoes, tuna, roasted zucchini, mozzarella, and chopped basil.
- Season with salt and pepper. Stir in the olive oil and balsamic vinegar cream, and mix well.
- Add the black olives and garnish with a few fresh basil leaves. The salad is now ready to serve!
Air fryer, optional
What type of wheat is best for preparing this salad?
Pre-cooked soft wheat is the most practical option, as it cooks quickly and retains a firm texture. Whole wheat can also be used, respecting the cooking time indicated on the packaging.
What can I substitute for wheat?
It can be substituted with spelt, barley, bulgur, couscous, quinoa, rice, or short pasta. The texture and cooking time will vary depending on the ingredient chosen.
Can this salad be prepared in advance?
Yes. It can be prepared a few hours in advance and kept in the refrigerator in an airtight container. It's best to add the basil and dressing just before serving.
Can you prepare zucchini without an air fryer?
Yes. It can be roasted in the oven at 180°C for about 10-15 minutes or cooked in a pan with a little oil until tender and golden brown.
What other vegetables go well with this salad?
Peppers, cucumbers, eggplant, red onions, green beans, and asparagus go well with tuna, mozzarella, and wheat.
What other ingredients can be added to this salad?
Capers, corn, avocado, arugula, pine nuts, walnuts, fresh herbs or boiled egg can be added, depending on the desired flavor and texture.
Is this recipe suitable for vegetarians?
Not in its original version, because it contains tuna. To make it vegetarian, simply omit the tuna or replace it with chickpeas, beans, tofu, or egg, if consumed.
Carbohydrates: 16.6g
Total fat: 20.4g
Saturated fat: 7.9g
Protein: 21.4g
Fibras: 5.2g
Sugar: 3.9g
ProPoints: 9
SmartPoints: 11
Nutritional information for 1 serving (317g)
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I love to travel and discover new dishes, try new gastronomic trends and visit new restaurants.
I'm a fan of pasta in all its forms from udon noodles to tagliatelle, I love cooking it and even making it at home!
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