Easy Rainbow Chard Curried Tuna Salad Recipe Step by Step Guide
This Easy Rainbow Chard Curried Tuna Salad is quick, healthy, and flavorful. Packed with protein and fresh vegetables, it’s perfect for lunch or meal prep.
Table of Contents
Why Make Rainbow Chard Curried Tuna Salad?
Tuna salad is a classic, but adding rainbow chard and curry powder makes it more colorful, nutritious, and flavorful. This recipe is:
- High in protein
- Gluten-free and dairy-free
- Quick to prepare (ready in under 20 minutes)
- Great for meal prep or easy lunches
Ingredients
For the full list of ingredients with exact measurements, please scroll down to the recipe card.
- Canned Tuna – Choose tuna packed in water for the best texture. Albacore, solid white, or chunk light tuna all work well.
- Swiss Chard – Both regular and rainbow chard stems can be used. (Check the substitution list below for other options.)
- Onions or Scallions – Purple onions give the best flavor, but any onion variety works.
- Carrots – Freshly grated carrots add sweetness and crunch.
- Raisins – Black seedless raisins add a touch of natural sweetness.
- Sunflower Seeds – Raw, unsalted sunflower seeds bring a nice crunch and nutty flavor.
- Mayonnaise – Use classic mayo or swap in vegan mayonnaise for a plant-based version.
- Curry Powder – Adds warmth and a rich, aromatic flavor to the salad.
Step-by-Step Instructions
Step 1: Rinse the Swiss chard stems thoroughly, then place them on a clean cutting board. Using a sharp knife, slice the stems into small pieces—similar to how you would chop celery.
Step 2: In a large mixing bowl, combine the shredded carrots,grapes chopped rainbow chard stems, and sunflower seeds. Open the can of tuna, drain it well, and add the tuna to the bowl.
Step 3: Add the mayonnaise, curry powder, and a pinch of salt and pepper. Stir everything together with a large spoon until well combined.
Step 4: Serve immediately, or transfer the salad to an airtight container and refrigerate for later. If you’re a salad lover, you might also enjoy trying a Curry Chicken Salad with Grapes for another flavorful option.
Storage
- Store in an airtight container in the refrigerator for up to 3 days.
- Not freezer-friendly due to the mayonnaise.
- Works well for meal prep lunches.
Substitutions and Variations
This tuna salad is already delicious as written, but it’s also flexible. If you’d like to switch things up, try these tasty ideas:
- Grapes – Add halved grapes for a burst of natural sweetness.
- Green Onions – Chop and mix in for a mild onion flavor and extra freshness.
- Eggs – Hard-boiled eggs, diced and folded in, make the salad more filling.
- Raisins – Swap black raisins for golden raisins if you prefer a lighter, fruitier taste.
How to Serve It
This curried tuna salad is versatile and can be enjoyed in many ways:
- Lettuce Wraps: Spoon into crisp romaine or butter lettuce leaves.
- Sandwiches or Wraps: Spread on whole-grain bread, pita, or tortillas.
- On a Salad Bowl: Serve over mixed greens with extra veggies.
- With Crackers: Pair with gluten-free crackers for a light snack.
- Stuffed in Avocado Halves: A low-carb, nutrient-packed option.
- Grapes – Add halved grapes for a burst of natural sweetness.
Easy Tuna Salad
Instructions
- Open the can of tuna and drain well.
- Place all ingredients into a large mixing bowl and stir until fully combined.
- Chill before serving. Enjoy over crisp lettuce, Swiss chard leaves, or as a filling for sandwiches.
Tips
- Store in an airtight container in the refrigerator for up to 3 days.
- Choose chunk light, albacore, or solid tuna packed in water for best results.
- Red onion adds a great pop of flavor.
Special Note
If you’re working with gluten-free flour blends in other recipes, remember: every blend has a different starch-to-grain ratio.
- Add extra flour if your dough or batter feels too wet.
- Add a little liquid if it’s too dry.
Nutrition (per serving)
- Calories: 248 kcal
- Carbohydrates: 11 g
- Protein: 19 g
- Fat: 15 g
- Saturated Fat: 2 g
- Trans Fat: 1 g
- Cholesterol: 36 mg
- Sodium: 315 mg
- Potassium: 349 mg
- Fiber: 2 g
- Sugar: 1 g
- Vitamin A: 2036 IU
- Vitamin C: 3 mg
- Calcium: 37 mg
- Iron: 2 mg
Frequently Asked Questions
Q: Can I use salmon instead of tuna?
Yes, canned salmon works well in this recipe.
Q: What does rainbow chard taste like?
It’s mild and slightly sweet, similar to spinach.
Q: Can I make it ahead of time?
Yes, prepare it up to 24 hours in advance. Add toppings just before serving.
