If you’re looking for a vibrant, healthy, and absolutely delicious salad that combines crunchy vegetables with savory tuna, look no further than this Tuna Cabbage Salad (No-Mayonnaise Japanese-Style Healthy Tuna and Vegetable Salad) Recipe. Perfectly light but packed with flavor, this salad gives you the best of Japanese-inspired tastes without the heaviness of mayonnaise, making it a fresh option that’s both satisfying and nourishing for any time of day.
Ingredients You’ll Need
The beauty of this Tuna Cabbage Salad (No-Mayonnaise Japanese-Style Healthy Tuna and Vegetable Salad) Recipe is how straightforward and wholesome the ingredients are. Each ingredient is thoughtfully chosen to add a balance of texture, color, and umami-packed flavor, turning simple components into a standout dish.
- Cabbage (250g/8.8oz): Provides a crisp, refreshing base that’s low in calories but high in fiber for a great crunch.
- Carrot (150g/5.3oz): Adds a subtle sweetness and vibrant orange color, boosting both nutrition and visual appeal.
- Canned Tuna in Spring Water (180g/6.3oz): A lean protein source that ensures the salad feels substantial and satisfying without extra fat.
- Chicken Stock Powder (1 tsp): Injects a mild savory depth that uplifts the dressing, harmonizing taste without overpowering.
- Soy Sauce (½ tsp): A touch of saltiness and umami that complements the fresh veggies and tuna beautifully.
- Sesame Oil (1 tsp): Offers a delicate nutty aroma and richness that ties all ingredients together elegantly.
- Roasted White Sesame Seeds (2 tsp, optional): A crunchy, nuttier topping that brings a lovely textural contrast and toasted flavor.
How to Make Tuna Cabbage Salad (No-Mayonnaise Japanese-Style Healthy Tuna and Vegetable Salad) Recipe
Step 1: Prep Your Vegetables
Start by shredding the cabbage into thin 3mm strips and julienning the carrots into thin batons about 5 to 6cm long—this ensures every bite has a crisp, fresh crunch that will stand up beautifully against the tuna.
Step 2: Blanch the Vegetables
Bring a large pot of water to a boil. First, drop in the carrot batons and cook for 1 minute to soften slightly but maintain their snap. Then add the cabbage strips and blanch everything together for 30 seconds. This quick treatment brightens the veggies’ natural flavors while keeping them crisp. Drain and cool them immediately.
Step 3: Drain and Combine
Squeeze out any excess moisture from the blanched vegetables to avoid a watery salad. Drain the canned tuna and add it to the bowl with the cabbage and carrot. Gently mix, breaking up the tuna into smaller pieces but resisting the urge to flake them too finely; you want them substantial enough to savor with each forkful.
Step 4: Make and Add the Dressing
In the bowl, sprinkle the chicken stock powder and soy sauce over the tuna and vegetables, then drizzle with sesame oil. Mix well until everything is evenly coated with the dressing, letting the flavors meld beautifully.
Step 5: Add a Finishing Touch
Transfer the salad to a serving dish and sprinkle roasted white sesame seeds on top for a lovely crunch and toasted nuttiness that elevates the entire salad experience.
How to Serve Tuna Cabbage Salad (No-Mayonnaise Japanese-Style Healthy Tuna and Vegetable Salad) Recipe
Garnishes
For a visually appealing and flavor-boosting finish, consider adding a scattering of finely sliced scallions or a few sprigs of fresh cilantro. These fresh herbs complement the nutty sesame and savory tuna perfectly, adding a fragrant freshness with every bite.
Side Dishes
This salad pairs beautifully as a light lunch on its own or as part of a larger meal. Try serving it alongside miso soup, steamed edamame, or a bowl of fluffy white rice to make a well-rounded Japanese-inspired feast that’s both filling and nourishing.
Creative Ways to Present
For a fun presentation, serve the Tuna Cabbage Salad (No-Mayonnaise Japanese-Style Healthy Tuna and Vegetable Salad) Recipe in individual lettuce cups or on top of crunchy rice crackers for a delightful finger-food twist. You can also pack it into bento boxes for a colorful, healthy lunch option.
Make Ahead and Storage
Storing Leftovers
If you have leftovers, store the salad in an airtight container in the refrigerator. The flavors often deepen after a few hours, and it will keep fresh for 2 to 3 days. Be sure to drain any excess liquid before serving to maintain the crisp texture.
Freezing
Because of the fresh cabbage and carrot, this salad does not freeze well. The vegetables will become soggy and lose their appealing texture, so it’s best enjoyed fresh or refrigerated.
Reheating
Reheating is not recommended for this salad since it shines brightest cold or at room temperature, highlighting the fresh crispness and delicate dressing. Enjoy it chilled for the best experience.
FAQs
Can I use other types of tuna for this salad?
Absolutely! While chunk tuna in spring water works wonderfully here for texture and flavor balance, you can use flaked tuna or even fresh cooked tuna if you prefer a more delicate texture.
Is it possible to make this salad vegan?
This recipe relies on tuna for protein and chicken stock powder for the dressing’s umami, so for a vegan version, substitute with a plant-based protein like chickpeas and use vegetable stock powder instead.
Why do you blanch the cabbage and carrots?
Blanching softens the vegetables just enough to make them easier to eat and digest while keeping their vibrant color and pleasant crunch intact. It also helps remove any raw bitterness from the cabbage.
Can I add other vegetables to this salad?
Yes! Feel free to experiment by adding thinly sliced cucumbers, radishes, or bell peppers for extra flavor and crunch. Just be sure to keep the vegetable sizes consistent for a harmonious texture.
Does this salad keep well for meal prep?
Definitely. It makes a fantastic make-ahead dish because the flavors develop nicely after a few hours, making it ideal for lunches or quick dinners throughout the week.
Final Thoughts
This Tuna Cabbage Salad (No-Mayonnaise Japanese-Style Healthy Tuna and Vegetable Salad) Recipe is a refreshing and wholesome twist on a tuna salad that anyone can whip up in under 15 minutes. It’s perfect when you crave something light, nourishing, and bursting with clean flavors. Give it a try and enjoy the delightful simplicity and pure satisfaction it brings to your table.
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Tuna Cabbage Salad (No-Mayonnaise Japanese-Style Healthy Tuna and Vegetable Salad) Recipe
- Prep Time: 10 mins
- Cook Time: 3 mins
- Total Time: 13 mins
- Yield: 2 servings
- Category: Salad
- Method: Blanching
- Cuisine: Japanese
- Diet: Low Fat
Description
Tuna Cabbage Salad is a light, flavorful Japanese-style salad that uses fresh cabbage and carrot, combined with chunk tuna in spring water and a simple, savory dressing without mayonnaise. Quick to prepare and packed with texture and taste, this healthy salad is perfect as a side dish or light meal, featuring a delightful balance of crisp vegetables, tuna flakes, and a nutty sesame seed topping.
Ingredients
Vegetables and Tuna
- 250g (8.8oz) cabbage
- 150g (5.3oz) carrot
- 180g (6.3oz) canned chunk tuna in spring water
Dressing
- 1 tsp chicken stock powder
- ½ tsp soy sauce
- 1 tsp sesame oil
Topping (Optional)
- 2 tsp roasted white sesame seeds
Instructions
- Prepare the vegetables: Shred the cabbage into roughly 3mm (⅛”) wide strips. Julienne the carrot into strips about 3mm wide and 5-6cm (2-2⅜”) long batons for a uniform texture and appearance.
- Blanch the vegetables: Bring a pot of water large enough to hold both vegetables to a boil. Add the carrot first and cook for 1 minute. Then add the shredded cabbage and blanch both for an additional 30 seconds to soften slightly while maintaining crispness.
- Drain and cool: Drain the vegetables immediately and let them cool to room temperature. Squeeze out any excess water gently to prevent a watery salad.
- Prepare the tuna: Drain the spring water from the canned chunk tuna to avoid excess liquid, then add the tuna to the bowl with the vegetables. Break the tuna into smaller chunks, but avoid shredding it completely to maintain texture.
- Add and mix dressing: Add the chicken stock powder, soy sauce, and sesame oil to the bowl. Mix everything well so the dressing evenly coats the vegetables and tuna.
- Serve and garnish: Transfer the salad to a serving bowl. Sprinkle roasted white sesame seeds on top for a slightly nutty flavor and crunchy texture if desired.
Notes
- Carrot adds color and freshness but can be omitted or substituted with more cabbage if preferred.
- Using chunk tuna instead of flakes ensures a more substantial texture and easier draining.
- The chicken stock powder used is Lee Kum Kee brand, but any similar brand can substitute.
- Sesame seed topping is optional but adds crunch and flavor.
- The salad stays fresh in the fridge for 2-3 days, making it a convenient meal prep option.
- Nutrition values are per serving, estimated at 310g.
