The Food Factor: Spicy Tuna Three Ways

Photo and video by Jonathan Parrish

Do you ever get tired of eating the same old healthy salad? I do! That’s why I was excited to find this recipe for Spicy Tuna that can be used three different ways: as a dip with baked tortilla chips, as a wrap with lettuce leaves or tortillas, or as a topping for a green salad made with lettuce, mixed greens or fresh spinach.

You know I love to give y’all options, so you take your pick! Remember, you can make this as mild or as spicy as you like. I like a little more kick, so next time I’ll use jalapenos! And for those of you who don’t like tuna, try substituting canned chicken. I bet it’s just as tasty! We used ranch-style beans, and I think it would also be good with black beans.

Be sure to buy tuna packed in water, not oil, for the healthiest option.

Spicy Tuna Three Ways

Ingredients:

1 can or pouch (5 ounces) tuna, drained

1/2 cup cooked beans, drained

1/2 cup salsa

1/4 cup shredded cheese

1/4 cup diced bell peppers

1/4 cup diced onion

Optional Ingredients: Baked tortilla chips, lettuce leaves, tortillas, salad greens.

Directions:

1. Stir tuna, beans, salsa, cheese, peppers, and onions together in a bowl.
2. Serve right away or store in the refrigerator in an airtight container for up to 4 days.
3. Serve as a dip for baked tortilla chips, a wrap with lettuce leaves or tortillas, or a topping for a lettuce salad.

We appreciate Iowa State University Extension and Outreach for offering a printable version of this recipe.

If you love salads, check out our Fresh Corn Salad and Kale Salad recipes.

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