Crunchy Tuna Salad In Pepper Cups
A vibrant, crunchy tuna salad served in halved green peppers, combining fresh vegetables, lemon zest, and tender tuna for a light, flavorful appetizer or light meal.
Ingredients
- 1 envelope unflavored gelatin
- 1 (about 10 oz.) can condensed consomme ⓘ
- 2 large green peppers, halved crosswise, cored and seeded ⓘ
- 1/2 cup coarsely chopped onion ⓘ
- 1 (about 6 oz.) can flaked water-packed tuna, drained ⓘ
- 2 medium tomatoes, peeled, seeded, and chopped
- 1 cup coarsely chopped iceberg lettuce ⓘ
- 1/2 teaspoon grated lemon zest ⓘ
- 1 tablespoon freshly squeezed lemon juice
- 1/2 teaspoon salt (optional) ⓘ
- 1/4 teaspoon freshly ground black pepper ⓘ
- 4 whole crisp lettuce leaves ⓘ
Instructions
- Sprinkle the gelatin over 1/2 cup water and allow it to soften, about 5 minutes.
- Pour the consomme into a medium saucepan.
- Bring the consomme to a boil and add the pepper shells, cut side up. Cover and cook for 3 minutes.
- Remove the shells, turn upside down to drain, and refrigerate.
- Bring the consomme back to a boil, add the onion, and cook for 30 seconds.
- Stir in the gelatin until it dissolves.
- Pour the mixture into a bowl and refrigerate until partially set.
- Fold in the tuna, tomatoes, chopped lettuce, lemon zest, lemon juice, salt (optional), and pepper.
- Spoon the mixture into the pepper shells, piling high.
- Refrigerate for at least 4 hours until set.
- At serving time, place each pepper on a lettuce leaf and garnish with a dollop of sour cream or yogurt.
Tips & Substitutions
For a lighter version, you can substitute Greek yogurt for the sour cream. To add a bit more crunch, consider mixing in diced celery or chopped bell peppers. If you're short on time, pre-cooked tuna can be used. Adjust seasoning according to taste, as some brands of consomme may be saltier than others. This dish can also be enjoyed in lettuce wraps instead of peppers for a low-carb option.
Serving Suggestions
This crunchy tuna salad in pepper cups is perfect for a light lunch or as an appetizer at gatherings. Serve alongside a fresh garden salad or with crusty bread for a complete meal. For a delightful pairing, try it with a chilled glass of white wine or lemon-infused sparkling water. It also pairs beautifully with Aunt Lou'S Blue Crab Quiche for a seafood-themed meal.
Storage & Reheating
Leftover tuna salad can be stored in an airtight container in the refrigerator for up to 2 days. To maintain the crunchiness of the peppers, store the filling separately from the pepper cups. If reheating, do so gently in the microwave to avoid overcooking the tuna. It's best enjoyed cold, so consider serving it straight from the fridge.
Nutrition & Diet Analysis (per serving)
Each serving of Crunchy Tuna Salad In Pepper Cups contains roughly 269 calories, with 11g protein, 29g carbohydrates, and 13g fat. It is an excellent source of vitamin C (144% of the Daily Value) and protein (21% of the Daily Value), and a good source of iron and vitamin A. Note that it is relatively high in sodium, at 2069mg per serving (90% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this recipe ahead of time?
Yes, this recipe is great for making ahead of time. You can prepare the tuna mixture and fill the pepper cups several hours or even a day in advance. Just make sure to cover them well and keep them refrigerated until you're ready to serve. The flavors meld beautifully when they sit for a while.
What can I substitute for tuna?
If you're looking for a tuna substitute, canned salmon works well and has a similar texture and flavor profile. Alternatively, you can use chickpeas for a vegetarian option. Just mash the chickpeas slightly and mix them with the remaining ingredients for a delicious twist.
Is this dish suitable for meal prep?
Absolutely! This dish is ideal for meal prep. You can prepare the filling and store it in individual containers. Just pack the pepper cups separately to keep them crisp. This makes for a convenient and healthy lunch option that you can grab on the go.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).