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
Scale
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
