Recipe description
July 21, 2026
Escalivada salad with tuna
Colorful, fiber-rich tuna salad that supports gut diversity.
Mediterranean
Easy Recipe
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from peppers, eggplant, onion, and tomato.
- Includes colorful vegetables that support dietary diversity and polyphenol intake.
- Balanced with protein from tuna and healthy fats from olive oil.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bell Pepper
2
piece
Eggplant
1
cup
Onion
1
piece
Tomato
2
piece
Tuna
200
gram
Oil, olive
2
tablespoon
Vinegar
1
tablespoon
Garlic
2
clove
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat grill or grill pan to medium-high heat.
2
Slice bell peppers, eggplant, onion, and tomatoes into thick slices or wedges.
3
Brush vegetables lightly with olive oil and grill for 4-5 minutes per side until tender and slightly charred.
4
Remove vegetables from grill and let cool slightly before cutting into bite-sized pieces.
5
In a small bowl, whisk together remaining olive oil, vinegar, minced garlic, salt, and pepper to make the dressing.
6
Flake the tuna and combine with the grilled vegetables in a large bowl.
7
Pour the dressing over the salad and toss gently to combine.
8
Serve immediately, allowing flavors to meld for a few minutes before eating.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
25 g
Protein
22 g
Carbohydrates
7 g
Fiber
5 g
Sugar
16 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
Is this gluten-free?
Yes, naturally gluten-free; just ensure any dressings or additions are gluten-free and avoid cross-contamination.
Can I make it vegetarian or vegan?
Yes, replace tuna with chickpeas or white beans, or omit it for a vegetarian option.
How should I store leftovers?
Refrigerate in an airtight container and eat within 1–2 days.
Can I prepare it in advance?
Yes: grill the vegetables ahead of time, keep the dressing separate, and mix before serving.
Is it safe for pregnant people due to tuna mercury?
Tuna contains mercury; pregnant or breastfeeding people should limit intake and follow local guidelines (for example, choosing certain tuna types and limiting portions).
How spicy is the dressing?
The dressing is mild; it contains garlic and vinegar but no chili. Add chili flakes if you want more heat.
How many servings does this make?
2 servings.
What kind of tuna should I use?
Canned tuna (in oil or in water) works; drain if you prefer; oil-packed tuna adds flavor.
Can I vary the vegetables?
Yes, you can swap or add other grilled vegetables like zucchini, mushrooms, or asparagus.
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