Slata Tounsiya (Tunisian Salad)

The Tunisian Salad, or Salad Tunisienne and Slata tounsiya is a traditional Mediterranean chopped salad. This salad contains canned tuna, hard-boiled eggs, olives and fresh herbs. It is also a nutritious and satisfying meal for a hot summer day.

Tunisian Salad is a summery classic salad which combines very finely chopped veggies at their peak of ripeness, when they are bursting in flavor.

This salad is always made with four Mediterranean staples - tomatoes, cucumbers peppers and onion. This salad contains a surprising addition: diced green apples. These ingredients are also found in classic Mediterranean recipes such as Greek salad and Shopska Salata. The apple's tart, juicy sweetness counters the sourness of the dressing.

This salad is versatile, and that's what I love about it. This salad is a staple in Tunisian food and can be enjoyed in restaurants or at home. It's a simple side or appetizer salad that has a permanent place at feast tables. It's a favorite to serve it with tuna, olives and hard-boiled egg as a balanced lunch or dinner.

As is common for popular national dishes, every family has its own version. The dish that I loved during my years living and studying in Tunisia, the capital city of Tunisia, inspired me to create this recipe.

Tunisian Salad Ingredients

There is a debate about whether an apple should be included in a Tunisian Salad. This debate is similar to the passionate arguments that are sparked by what belongs or does not belong in Salade Nicoise. You should give it a go. I bet you'll become one of the many modern-day defenders.

To flavor my salad, I prefer fresh mint to the more common dried herb version. You can use dried or fresh mint, depending on what you have. No matter what you decide to add or leave out, the ingredients are easy-to find and pantry staples. What you'll need:

The Basics

• Roma tomatos: Small Romas are firm and juicy. Use other tomato varieties (such as beefsteak or heirloom tomatoes) instead.
• English Cucumbers: If you can, avoid the potentially bitter slicing cucumber. If that's the only thing you can find, remove the waxy outer skin before dicing.
• Green Peppers:Most commonly bell peppers. You can add or use mildly spicy peppers like Anaheims or jalapenos if you want a little heat.
• Onions - You can use red, yellow, or white onions. Start with half, and then add more according to your taste.
• Mint - Fresh or dried mint will work. If using fresh mint, chop it finely or use 1 tablespoon of dried mint.
• Olive Oil:I use extra virgin cold-pressed olive oil in small batches for my salad dressings. Choose from the extra virgin olive oils of high quality in our shop.
• Lemon Juice:Start by adding the juice from half a lime and then add more to taste.
• Flat-leaf Parsley:Finely sliced to blend in with the flavor and freshen the dressing.

Optional Additions

• Green Apple: If you don't like it, you can leave it out but I recommend that you try it first. It is not found in the traditional versions but is an addition that many people enjoy.
• Hard-boiled eggs:Boil them in advance and let them cool before peeling. For tips and storage advice, check out our guide on how to boil an egg.
• TunaI keep oil-packed cans of tuna in my pantry for quick protein. I use about a quarter of a can to top each serving.
• OlivesSome prefer only black, others just green. I like to mix both.

How to make Tunisian Salad

Serve Slata tounsiya with a large decorative bowl. To mark out each portion, arrange the toppings to create an interesting visual pattern. As a tasty side, use slices of freshly baked baguette with crust. Use the bread instead of a fork to get the tasty bites in your mouth.

• Boil the eggs. Boil the eggs according to your taste if you don't already have them. Peel them and quarter them.
• Dressing: Prepare it. Add 4 tablespoons of olive oil, 1 1/2 teaspoons of white wine vinegar and 1 tablespoon of finely chopped parsley to a screw-top jar. Also, add the juice from 1/2 a lemon. Add 3/4 teaspoons of each salt and pepper. Seal and shake vigorously until emulsified. The ingredients can be placed in a dish or bowl and whisked. If needed, add more lemon juice.
• Prepare your fruit, vegetables and herbs. Cut 8 tomatoes and two English cucumbers into halves, and then use a metal scraper to remove the seeds. Then dice finely. 3 green bell peppers should be finely diced. Peel and finely dice one Granny Smith Apple. Chop finely a large handful of mint leaves. Keep 1 red onion in a separate dish and finely dice it.
• It's time to chop and stir! Add tomatoes, bell peppers and apple to a large bowl. Mix in the salad dressing.
• Taste the onion and add more to your liking. Add more onion to taste. It really depends on your taste. I tend to use all of it. The lemon juice and oil will help to temper the tanginess.
• Decorate your salad. Add a quartered or peeled hard-boiled egg, 1/2 cup of each black and green olives and a can of drained, flaked tuna just before serving. The remaining hard-boiled eggs can be served on the side.

Can you make this salad ahead of time?

Dressing and olives are included in the Tunisian Salad. It can be stored in the refrigerator for up to three days. Add tuna, egg and olives at the very last minute to serve it.

To ensure that the salad stays fresh, remove both the tuna and the egg before storing leftovers. Separate containers are needed to store the eggs, salad and tuna.

Enjoy Slata Tounsiya

Slata Tounsiya is also delicious as a simple salad. Serve with a main dish like Lablabi to create a nutritious and filling meal. (Leave out the tuna if you want it to be completely vegetarian). It's finely chopped so it makes a great garnish for sandwiches or tuna.

The Tunisian Salad is my favorite as a meal in itself. Serve with a fresh baguette so you can slurp up the juices that are left in the dish.

You can enjoy this dish with either a chilled glass of white wine or rose. To finish, enjoy a cup of fresh mint tea. You will feel refreshed and satisfied. After this healthy meal, you can reward yourself with some baklava.

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Frequently Asked Questions

Is the Mediterranean diet mostly plant-based or is it?

Yes, the Mediterranean Diet consists primarily of plants. Plant-based foods like fruits, vegetables, legumes, nuts, and seeds are staples of this ancient diet. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. These protein sources can be omitted for those opting for a vegan or vegetarian lifestyle within this eating style. Other dairy sources such as soy yogurt and tofu are great options for extra nutrition and proteins.

Is Banana allowed in Mediterranean Diet?

Yes, bananas can be included in the Mediterranean diet. Bananas are nutritious and low-calorie fruit that can provide beneficial dietary fiber, potassium, and vitamin B6. It can be used as a side dish or added to meals such as porridge, smoothies and salads. For added protein, you can enjoy it as a snack with nuts butter like peanut or almond. For those following the Mediterranean diet, bananas can be paired with healthy fats like nuts or seeds to aid digestion and promote fullness.

Is it safe to drink milk on the Mediterranean Diet?

Yes, milk in the Mediterranean diet is allowed. This diet includes dairy products like low-fat yogurt, cheese, and other important nutrients. The nutritional benefits of milk are also worth considering. It should be enjoyed in moderation, with other beverages such as coffee or tea. It can also be used to make oatmeal and smoothies, if desired. To promote sustainable farming, choose organic milk whenever possible. Adding milk to breakfast ideas such as smoothie bowls or avocado toast will help provide essential vitamins and minerals for a balanced start to the day.

How do I get started on the Mediterranean Diet?

Get started on the Mediterranean diet by stocking up your kitchen with fresh fruits and veggies. You could prepare different vegetables and proteins each week to use in your recipes over the next few days. Whole grains such as quinoa, millet, and oat-groats are great alternatives to refined grains. Healthy fats such as olive and sesame should also be included in meal prep to add flavor and nutrition to dishes. Seasonings like garlic, oregano (oregano), basil, and even turmeric can be great additions and help reduce salt and sugar.

Can the Mediterranean Food Diet be gluten free?

Yes, the Mediterranean diet can be modified to be gluten-free. Whole-grain carbohydrates like wheat and barley can be replaced by gluten-free grains like millet or quinoa. Additionally, fruits like melon and pears, fresh vegetables, legumes, nuts, and seeds are naturally gluten-free options that should feature heavily in this diet. For added protein sources such as dairy, choosing lactose-free products is sometimes beneficial for individuals intolerant to milk and gluten. Another option is to have porridge instead.

Statistics

• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

External Links

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• The Mediterranean Diet - From an Environment-Driven Culture of Food to an Emerging Medical Prescription (PMC)


• Definition of Mediterranean Diet: A Literature Review. PMC

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets Overall 2023 Expertly Reviewed – US News Health

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• American Heart Association


• What is the Mediterranean Diet? American Heart Association

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet is a great way to improve overall health and quality of life. This eating approach emphasizes the inclusion of healthy fats, wholegrains, legumes, fresh fruit and vegetables in everyday meals. These eating habits can provide health benefits like better blood lipids, glucose control, reduced chance of depression and certain types cancer, better heart health, improved cognitive function, weight management and better overall health. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Stop eating high-calorie snacks like chips and start substituting for healthy vegetables like hummus, hummus appetizers, or other traditional greens and bean dishes.
2. You can increase the variety of your diet by using spices and other sources that are derived from fruits, vegetables, and nuts.
3. Include grains, legumes, or high-fiber food items to increase your satisfaction.
4. Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
5. Olive oil should be used as the main cooking fat, instead of other oils.
6. To complete your Mediterranean experience, you can enjoy red wine from time to time.

You can adopt Mediterranean eating habits with effort and time. This will allow you to enjoy your food while also gaining potential health benefits. Combining this with regular, vigorous exercise could lead to even greater short-term benefits and long-term health benefits. This includes the prevention of chronic diseases, better body composition, and improved overall health.

Resources:

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