Mouthwatering Mediterranean Tuna Salad Recipe
Introduction
This Mouthwatering Mediterranean Tuna Salad is a fresh and vibrant dish perfect for a quick lunch or light dinner. Combining crisp vegetables, creamy feta, and tender tuna with a tangy vinaigrette, it offers Mediterranean flavors that are bright and satisfying.
Ingredients
- For the vinaigrette:
- 1/3 cup olive oil
- 3 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tsp oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes
- For the salad:
- 1 cucumber
- 1 pint grape tomatoes
- 1/2 red onion
- 1/4 bunch parsley
- 15 oz cannellini beans (rinsed and drained)
- 12 oz tuna (canned and drained)
- 2 oz feta cheese
Instructions
- Step 1: In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, oregano, salt, black pepper, and red pepper flakes until well combined. This vinaigrette will balance the flavors and coat the ingredients evenly.
- Step 2: Prepare your vegetables: halve the grape tomatoes lengthwise, dice the cucumber into bite-sized pieces, thinly slice the red onion, and roughly chop the parsley.
- Step 3: In a large bowl, combine the cucumber, tomatoes, onion, and parsley. Pour the vinaigrette over the vegetables and toss gently to coat. Let sit for a few minutes to allow flavors to meld.
- Step 4: Open and drain the canned tuna and cannellini beans, rinsing the beans under cold water to reduce sodium. Gently fold the tuna, beans, and crumbled feta into the vegetable mixture, taking care to keep the tuna in flakes rather than breaking it up too much.
Tips & Variations
- Try swapping cannellini beans for chickpeas for a different texture and flavor.
- Use fresh herbs like dill or mint in place of parsley for a new twist.
- Add sliced olives or capers for an extra briny kick.
- For a lighter salad, reduce the amount of olive oil in the vinaigrette or use a light olive oil.
Storage
Store the salad in an airtight container in the refrigerator for up to 2 days. The flavors will develop more over time, but the vegetables may soften slightly. When ready to serve, give it a gentle toss. This salad is best enjoyed chilled or at room temperature and can be eaten cold without reheating.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use fresh tuna instead of canned tuna?
While fresh tuna can be used, this recipe works best with canned tuna for convenience and texture. If using fresh tuna, lightly sear and cool before adding to the salad.
Is this salad suitable for meal prep?
Yes, it holds up well for up to 2 days in the refrigerator, making it a great option for meal prep. Keep the feta separate if you want it to remain crumbly longer.
Print
Mouthwatering Mediterranean Tuna Salad Recipe
- Total Time: 7 minutes
- Yield: 4 servings 1x
Description
A fresh and vibrant Mediterranean Tuna Salad featuring crisp vegetables, creamy feta, protein-rich tuna and cannellini beans, all tossed in a zesty homemade vinaigrette. Perfect for a quick, healthy meal with bold Mediterranean flavors.
Ingredients
For the Vinaigrette
- 1/3 cup olive oil
- 3 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tsp oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes
For the Salad
- 1 cucumber, diced into bite-sized pieces
- 1 pint grape tomatoes, halved lengthwise
- 1/2 red onion, thinly sliced
- 1/4 bunch parsley, roughly chopped
- 15 oz cannellini beans, drained and rinsed
- 12 oz canned tuna, drained
- 2 oz feta cheese, crumbled
Instructions
- Prepare the Vinaigrette: In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, oregano, salt, black pepper, and red pepper flakes until the mixture is well combined and emulsified, creating a bright and balanced dressing.
- Prep the Vegetables: While the vinaigrette rests, halve the grape tomatoes lengthwise, dice the cucumber into bite-sized pieces, thinly slice the red onion paper-thin, and roughly chop the parsley, ensuring even flavor distribution in the salad.
- Toss the Vegetables: Place the prepared cucumber, tomatoes, onion, and parsley into a large bowl. Pour the vinaigrette over the vegetables and gently toss to coat everything evenly with the dressing. Allow the mixture to sit for a few minutes so the vegetables absorb the flavors.
- Combine Tuna, Beans, and Feta: Drain and rinse the cannellini beans to remove excess sodium. Gently fold the tuna, beans, and crumbled feta into the vegetable mixture, taking care not to break up the tuna too much to preserve texture and prevent mushiness.
Notes
- Use paper-thin red onion slices to avoid overpowering the salad’s delicate flavors.
- Rinsing canned beans helps reduce sodium and improves freshness.
- Folding rather than stirring preserves the tuna’s flaky texture.
- Allowing the salad to rest briefly after tossing enhances flavor melding.
- Can be served immediately or chilled for later use.
- Prep Time: 7 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: Mediterranean, Tuna Salad, Healthy Salad, Easy Recipe, No Cook
