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Mediterranean Tuna Salad

This simple, fresh, and filling Mediterranean Tuna Salad makes an easy protein-packed make-ahead lunch for your workweek.

Prep Time
20 mins
Total Time
20 mins
Servings: 6 about 1 cup each
Calories: 28355 kcal
Course: Side Dish , Salad , Lunch
Cuisine: Mediterranean , American

Ingredients

Vinaigrette
  • 1/4 cup olive oil $0.52
  • 2 Tbsp red wine vinegar $0.20
  • 1 Tbsp lemon juice $0.06
  • 1 tsp dried oregano $0.10
  • 1/2 tsp salt $0.02
  • 1/4 tsp freshly cracked black pepper $0.02
Salad
  • 1 English cucumber* $1.29
  • 1 pint grape tomatoes* $1.49
  • 1/2 red onion $0.16
  • 1/4 bunch fresh parsley, chopped (about ½ cup) $0.35
  • 1 15oz. can cannellini beans $0.69
  • 1 12oz. can chunk light tuna $1.89
  • 2 oz. feta $1.10

Instructions

    Cup of Yum
  1. Make the vinaigrette first, so the flavors have a little time to blend. In a bowl or jar, combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Whisk the ingredients together, or close the jar and shake until combined. Set the vinaigrette aside.
  2. If you want to soften the flavor of the red onion a bit, slice it then soak the slices in ice water for about five minutes before dicing. Otherwise, finely dice the red onion, cut the cucumber into quarter rounds, slice the tomatoes in half, and roughly chop the parsley.
  3. Combine the cucumber, tomato, onion, and parsley in a bowl. Pour the vinaigrette over top, then stir until the vegetables are coated.
  4. Rinse and drain the beans, and drain the tuna. Add the beans, tuna, and feta to the salad, then gently stir to combine. These three are added last and only gently stirred to make sure the tuna remains in larger flakes instead of falling apart into tiny pieces.
  5. Serve immediately, or refrigerate up to four days. Give it a quick stir after refrigerating and before serving to redistribute the dressing.

Notes

  • *You can use a conventional cucumber and diced Roma tomatoes in place of English cucumber and grape tomatoes if needed. 

Nutrition Information

Serving 1cup Calories 283.55kcal (14%) Carbohydrates 23.75g (8%) Protein 22.48g (45%) Fat 11.98g (18%) Sodium 691.93mg (29%) Fiber 5.18g (21%)

Nutrition Facts

Serving: 6about 1 cup each

Amount Per Serving

Calories 28355

% Daily Value*

Serving 1cup
Calories 283.55kcal 14%
Carbohydrates 23.75g 8%
Protein 22.48g 45%
Fat 11.98g 18%
Sodium 691.93mg 29%
Fiber 5.18g 21%

* Percent Daily Values are based on a 2,000 calorie diet.