📂 Salads
#Salads
#Gluten-Free
#Complete Dish
#Meal Prep
Country Potato Salad with Bell Pepper, Tomato, and Natural Tuna
🥗 The Spanish summer classic. A hearty cold salad based on boiled potatoes, crunchy vegetables, hard-boiled egg, and tuna protein.
🛒 Ingredients
- 14 oz Potatoes
- 2 Eggs
- 2 Cans natural tuna
- Red and green bell peppers
- 1 Tomato and 1/2 Spring onion
- Olives
- EVOO and Vinegar
🥗 Ensalada Campera: Complete Mediterranean Nutrition
The "Ensalada Campera" (Country Salad) is the epitome of the summer Mediterranean diet. It is a perfect one-plate meal: it hydrates thanks to the fresh raw vegetables, satiates thanks to the potato, and nourishes the muscles thanks to the protein from the egg and tuna. If we take care of the dressing by using a good olive oil in moderate amounts, it is a star dish for maintenance diets.
🥔 Why it is exceptionally healthy
- Prebiotic Starch: The potato, when boiled and cooled in the fridge, generates resistant starch, a type of fiber that is not absorbed as calories and nourishes your gut microbiota.
- Combined Protein: Egg (high biological value protein) and tuna form a satiating couple that prevents you from getting hungry shortly after eating.
- Fresh Antioxidants: Raw bell pepper and tomato provide high doses of vitamin C, protecting cells from summer oxidative stress.
📝 Step-by-Step Preparation
- Base Cooking: Wash 2 or 3 medium potatoes (14 oz / 400g) and boil them whole and unpeeled in salted water for about 25 minutes (until a knife goes in easily). In the same water, boil 2 eggs for 10 minutes. Drain, let cool completely, and peel.
- Main Chopping: Cut the cold potatoes into regular cubes and the hard-boiled eggs into quarters. Put them in a large serving dish or salad bowl.
- Vegetable Crunch: Wash and cut 1 large salad tomato, 1/2 green bell pepper, and 1/2 red bell pepper into small squares. Finely chop 1/2 spring onion. Add everything to the dish.
- Protein from the Sea: Drain 2 small cans of natural tuna very well (about 3.5 oz / 100g of drained tuna). Flake it slightly and distribute it over the salad.
- The Acidic Touch: Add a good handful of pitted olives (green or black) to provide that tasty and salty touch.
- Simple Vinaigrette: In a small bowl, mix 1 fl oz (30ml) of EVOO, 2 tsp (10ml) of sherry or apple cider vinegar, and a good pinch of salt. Pour over the salad and stir everything carefully so as not to mash the potatoes. Serve very cold.
