top of page

Protein salad with Tuna, Roasted Red Capsicum, Edamame and Harissa

Ingredients & Recipe

Prep time 10 minutes

Serves 2

1 x 145g can tuna in oil, drained
60g pitted black Kalamata olives, halved
100g roasted red capsicum, sliced
100g frozen edamame beans, defrosted
1 baby cos lettuce
20g mixed seeds


2 tbsp harissa
2 tbsp olive oil
80g firm or silken tofu
2 tbsp cider vinegar

To make the dressing, place all the ingredients in the blender and blitz until completely smooth. Season with salt and freshly ground pepper.

In a seperate bowl, mix together the tuna, black olives, roasted capsicum and edamame beans.

Arrange the baby cos lettuce leaves on a plate, 2 each. These leaves act as a healthy alternative to a taco shell.

Spoon over the tuna mix and then add the dressing. Top with seeds (these can be toasted for extra crunch).

Tuna is rich in high-quality protein, which is essential for building and repairing tissues, supporting muscle health, and maintaining a strong immune system. Tuna is a good source of several vitamins and minerals, including vitamin B12, selenium, and niacin (vitamin B3). Vitamin B12 is important for nerve function and energy metabolism, while selenium is an antioxidant that supports immune function.

Tuna contains vitamin D and small amounts of calcium, both of which contribute to bone health. Vitamin D is important for calcium absorption and bone mineralization.

*Tuna can contain mercury. To minimise mercury exposure, opt for light tuna and limit consumption, especially for pregnant women and young children.

Black Kalamata olives contain various antioxidants, such as vitamin E and polyphenols, which help protect cells from oxidative stress and damage caused by free radicals. Antioxidants are linked to a reduced risk of chronic diseases, including heart disease and certain types of cancer.

bottom of page