Mediterranean Tuna Salad Recipe

Introduction

This Mediterranean Tuna Salad is a vibrant and flavorful dish that’s perfect for a quick lunch or light dinner. Packed with fresh vegetables, protein-rich tuna, and a zesty lemon dressing, it’s both satisfying and refreshing.

Ingredients

• 2 cans tuna, drained (preferably packed in olive oil)
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1/4 red onion, finely sliced
• 1/2 cup kalamata olives, pitted and halved
• 1 cup chickpeas (canned or cooked), drained
• 1/4 cup fresh parsley, chopped
• 1/3 cup feta cheese, crumbled (optional)
• 3 tbsp lemon juice
• 4 tbsp extra virgin olive oil
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt and black pepper, to taste

Instructions

1. Step 1: In a large bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, olives, and chickpeas.
2. Step 2: Add the chopped parsley and crumbled feta cheese if using.
3. Step 3: In a small bowl or jar, whisk together lemon juice, extra virgin olive oil, minced garlic, dried oregano, salt, and black pepper.
4. Step 4: Pour the dressing over the salad and gently toss to combine all ingredients evenly.
5. Step 5: Taste and adjust seasoning with additional salt or pepper as needed.
6. Step 6: Serve the salad chilled or at room temperature for best flavor.

Tips & Variations

• For extra crunch, add chopped bell peppers or toasted pine nuts.
• Swap kalamata olives for green olives if you prefer a milder taste.
• Use fresh oregano instead of dried for a brighter herb flavor.
• Omit the feta for a dairy-free version or replace it with a vegan cheese alternative.

Storage

Store the salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate if possible to prevent sogginess. Reheat is not recommended; enjoy it cold or at room temperature for best taste and texture.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tuna instead of canned?

Yes, you can grill or sear fresh tuna and let it cool before flaking it into the salad. However, canned tuna is more convenient and works well for this recipe.

Is this salad suitable for meal prep?

Absolutely! Prepare the ingredients ahead of time and keep the dressing separate until ready to serve to maintain freshness and prevent wilting.

Mediterranean Tuna Salad Recipe

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★★★★★

4.7 from 76 reviews

• Author: Matteo
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Diet: Low Fat

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Description

This Mediterranean Tuna Salad is a vibrant, fresh, and healthy dish that combines protein-rich tuna with crisp vegetables, briny olives, creamy feta, and a zesty lemon-olive oil dressing. Perfect for a quick lunch or light dinner, it’s easy to prepare in just 15 minutes and serves four generously.

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Ingredients

Scale 1x2x3x

Salad Ingredients

• 2 cans tuna, drained (preferably packed in olive oil)
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1/4 red onion, finely sliced
• 1/2 cup kalamata olives, pitted and halved
• 1 cup chickpeas (canned or cooked), drained
• 1/4 cup fresh parsley, chopped
• 1/3 cup feta cheese, crumbled (optional)

Dressing Ingredients

• 3 tbsp lemon juice
• 4 tbsp extra virgin olive oil
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt and black pepper, to taste

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Instructions

1. Combine Salad Ingredients: In a large bowl, add the drained tuna, halved cherry tomatoes, diced cucumber, finely sliced red onion, pitted and halved kalamata olives, and drained chickpeas. Mix gently to distribute the ingredients evenly.
2. Add Parsley and Feta: Incorporate the chopped fresh parsley and crumbled feta cheese into the bowl. If you prefer a dairy-free option, you can omit the feta.
3. Prepare the Dressing: In a small bowl or jar, whisk together the lemon juice, extra virgin olive oil, minced garlic, dried oregano, salt, and black pepper until well combined and emulsified.
4. Toss the Salad: Pour the prepared dressing over the salad mixture and gently toss to ensure all ingredients are evenly coated with the dressing.
5. Adjust Seasoning: Taste the salad and add additional salt and black pepper if needed to balance the flavors.
6. Serve: Serve the Mediterranean Tuna Salad chilled or at room temperature for the best taste and texture.

Notes

• You can substitute canned chickpeas with fresh cooked chickpeas for enhanced flavor and texture.
• For a spicier twist, add a pinch of red pepper flakes to the dressing.
• Make sure to drain the canned tuna and chickpeas well to avoid a watery salad.
• This salad can be stored in an airtight container in the refrigerator for up to 2 days but is best enjoyed fresh.
• Feta cheese is optional; omit it for a dairy-free version or replace with vegan cheese if desired.

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Category: Salad
• Method: No-Cook
• Cuisine: Mediterranean

Keywords: Mediterranean Tuna Salad, Tuna Salad Recipe, Healthy Tuna Salad, Quick Salad, No-Cook Salad, Chickpea Tuna Salad, Fresh Tuna Salad