Salad recipes using canned goods are a great way to enjoy healthy and nutritious food in exquisite ways. Canned goods offer significant advantages, including a long shelf life at room temperature. In addition, the health benefits of canned goods make them ideal nutritional and nutritious choices. So, why go without? Canned goods can be used in a multitude of dishes, limited only by your imagination. To inspire you, we present 5 mouthwatering salad recipes using canned goods, to make again and again! If you are already a customer of l’épicier, you will surely already have everything on hand to concoct these dishes quickly.

Quinoa, black bean and corn kernel salad

Why not use healthy grains like quinoa with your preserves?

This recipe is a healthy and nutritious option, thanks in part to the corn kernels. This vegetable, which is effective at satisfying the appetite, contains several nutrients necessary for good health, including B vitamins, phosphorus, magnesium, and fiber.

Legumes – represented in this salad by black beans – are also important for a healthy and balanced diet. They are rich in iron, calcium, B vitamins, magnesium, zinc, and fiber.

To make this quinoa salad, mix:

  • Cooked quinoa
  • Canned corn
  • Canned black beans
  • A pepper
  • A cucumber, tomatoes or avocado
  • Canola oil
  • Lime juice

Let your imagination run wild: you could also personalize the recipe by adding a few strips of beef. l’épicier, for an even more complete and tasty main meal.

salad-made-from-canned-quinoa

Sardine, green bean and asparagus salad

Sardines are a rich source of omega-3 fatty acids and calcium, so it's good for your health to eat them regularly. This vegetable and sardine salad recipe is a delicious way to eat them. Even the little ones will fall in love with this sometimes-unloved fish!

To make this recipe, combine:

  • Canned sardines
  • Canned green beans
  • Canned asparagus
  • Canned black olives
  • Mayonnaise
  • Some carrots
  • Zucchinis
  • Olive oil
  • lemon juice

And voila !

canned sardine salad

Potato, tuna, bean and pea salad

Tuna is in the spotlight here because it contains a significant source of protein and nutrients, such as phosphorus, selenium, and vitamins A, B, and D. It is therefore a fish that provides significant health benefits for children and adults alike. In addition, canned light tuna has a very low concentration of mercury.

Peas, on the other hand, are packed with protein and fiber. They provide more of both than many vegetables. They're also good for your eyes, thanks to the lutein and zeaxanthin they contain. This salad combines these two important ingredients for good health.

Make this salad by combining:

  • A tin of tuna
  • Canned green beans
  • Canned peas or a mixture of peas and carrots
  • Some potatoes
  • A gousse d'ail
  • A hint of old-fashioned mustard
  • Olive oil
  • Red wine vinegar

And now you're the family's favorite chef!

potato salad

Canned Salmon Salad

Just like tuna, salmon is packed with benefits. It contains omega-3 fatty acids that help prevent cardiovascular disease. Did you know that, compared to fresh salmon, you can eat canned salmon bones, which are a significant source of calcium? Canned salmon makes eating healthy quick and easy. Plus, its flavor enhances any dish!

To cook this succulent salmon salad, you will need:

  • From a can of salmon
  • Canned sliced mushrooms
  • Canned black olives
  • From a mixture of lettuces
  • From a green onion
  • From two tomatoes
  • Lemon juice
  • Olive oil

You've got a delicious, healthy, and easy-to-carry salad for the office. You're sure to be the envy of your colleagues!

salmon salad

Heart of Palm and Artichoke Salad

Our final recipe made with canned goods is a delicious salad featuring hearts of palm and artichoke hearts. These two foods are also great options for healthy meals. Hearts of palm are an excellent source of fiber, can aid intestinal transit, and are very low in calories. The abundant fiber and vitamins found in artichoke hearts make them a food with antioxidant power.

This salad contains:

  • A box of hearts of palm
  • A box of artichoke hearts
  • Two peppers
  • A peeled and seeded cucumber
  • Cherry tomatoes
  • Dijon mustard
  • lemon juice
  • Olive oil

For a classy presentation, slice your hearts of palm into thin rounds. Remove the artichoke leaves and layer them. If you'd like it more filling—as a main course, for example—we suggest adding chunks of Quebec chicken to the salad. A guaranteed delight! This hearts of palm and artichoke salad is a popular dish at receptions and dinners with friends, and will quickly become your culinary go-to!

salad-made-with-canned-artichokes

You're now armed with 5 salad recipes made with canned goods. These delicious, nutritious, and quick and easy to prepare meals are sure to delight both young and old. Each of these salads can be enjoyed as a main course or as a side dish, and will delight both adults and children.

Bon appétit!


sources:
www.canalvie.com/recettes/savoir-cuisiner/guide-des-aliments/mais-en-epi-1.1183244
www.soscuisine.com/recette/salade-legumes-sardines
ici.radio-canada.ca/actualite/v2/lepicerie/niveau2_1799.shtml
www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=pois_frais_nu
www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=thon_nu
www.canada.ca/en/health-canada/services/food-nutrition/food-safety/chemical-contaminants/environmental-contaminants/mercury/mercury-fish.html
www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=saumon_nucanalvie.com/recettes/savoir-cuisiner/guide-des-aliments/coeur-de-palmier-1.1156832