If you have cauliflower and canned tuna on hand, you can whip up some tasty, nutritious dishes in no time! Here are a few simple recipes that are quick, easy, and packed with flavor.
1. Cauliflower and Tuna Patties
These cauliflower and tuna patties are savory, filling, and make a perfect quick lunch or snack.
Ingredients:
- 1 small cauliflower head, chopped into florets
- 1 can of tuna, drained
- 1 egg (or flax egg for a vegan version)
- 1/2 cup breadcrumbs (or crushed crackers for extra crunch)
- 1/4 cup chopped parsley
- Salt and pepper, to taste
- Olive oil for frying
Instructions:
- Cook the Cauliflower: Steam or boil the cauliflower florets until tender. Drain and let cool slightly, then mash with a fork or potato masher.
- Mix Ingredients: In a large bowl, combine the mashed cauliflower, tuna, egg, breadcrumbs, parsley, salt, and pepper. Mix until well combined.
- Form Patties: Shape the mixture into small patties.
- Cook the Patties: Heat a bit of olive oil in a skillet over medium heat. Cook the patties for 3-4 minutes on each side, or until golden brown.
- Serve: Serve warm with a side salad or dipping sauce like Greek yogurt or aioli.
2. Cheesy Cauliflower and Tuna Bake
This casserole is comfort food at its best, with a creamy and cheesy topping that pairs perfectly with the tuna and cauliflower.
Ingredients:
- 1 small cauliflower head, cut into florets
- 1 can of tuna, drained
- 1 cup shredded cheese (cheddar or mozzarella)
- 1/2 cup Greek yogurt or sour cream
- 1/4 cup grated Parmesan
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
Instructions:
- Preheat Oven: Preheat your oven to 400°F (200°C).
- Cook the Cauliflower: Boil or steam the cauliflower until just tender, then drain and let it cool.
- Mix Ingredients: In a large bowl, combine the cauliflower, tuna, Greek yogurt (or sour cream), half of the shredded cheese, garlic powder, salt, and pepper.
- Transfer to Baking Dish: Place the mixture into a greased baking dish and top with the remaining shredded cheese and Parmesan.
- Bake: Bake for 15-20 minutes, or until the top is golden and bubbly.
- Serve: Serve warm, garnished with fresh herbs if desired.
3. Cauliflower and Tuna Salad
For a light, refreshing option, try this cauliflower and tuna salad. It’s perfect for a quick meal or even a packed lunch.
Ingredients:
- 1 small cauliflower, steamed or roasted and chopped
- 1 can of tuna, drained
- 1/2 cup cherry tomatoes, halved
- 1/4 cucumber, diced
- 1/4 red onion, finely chopped
- 2 tablespoons fresh parsley or dill, chopped
- 2-3 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper, to taste
Instructions:
- Prepare the Cauliflower: Steam or roast the cauliflower, then chop it into bite-sized pieces.
- Mix Salad Ingredients: In a large bowl, combine the cauliflower, tuna, cherry tomatoes, cucumber, red onion, and parsley.
- Make Dressing: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine.
- Serve: Enjoy as a light meal or a side dish. You can also chill the salad in the fridge for 15-20 minutes before serving for a cool, refreshing taste.
These cauliflower and canned tuna recipes are perfect for quick, healthy meals with ingredients you likely already have. Enjoy the versatility and flavors of this delicious duo!
