Mediterranean Tuna Salad
User Reviews
4.8
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Prep Time
20 mins
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Total Time
20 mins
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Servings
6 about 1 cup each
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Calories
28355 kcal
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Cuisine
Mediterranean, American
Mediterranean Tuna Salad
Description
The preparation starts by whisking together a vinaigrette with olive oil, red wine vinegar, lemon juice, dried oregano, salt, and freshly cracked pepper to create a balanced dressing. The red onion can be soaked in ice water briefly beforehand to mellow its sharpness if desired. Vegetables including quartered slices of cucumber, halved grape tomatoes, finely diced red onion, and chopped parsley are combined and tossed in the vinaigrette, allowing the flavors to meld.
After coating the vegetables, rinsed cannellini beans, drained chunk tuna, and crumbled feta cheese are gently folded in last to keep the tuna in larger pieces and preserve the cheese’s texture. The salad offers a refreshing combination of crisp vegetables, creamy feta, and flaky tuna with the vinaigrette tying them together with acidity and herbaceous notes.
This dish can be served immediately or stored refrigerated for up to four days, making it convenient for multiple meals or meal prep. It pairs well as a light lunch or alongside other Mediterranean dishes.
Notes mention that standard cucumbers and Roma tomatoes can substitute English cucumbers and grape tomatoes if needed without significantly affecting the recipe outcome.
Ingredients
Vinaigrette
- 1/4 cup olive oil $0.52
- 2 Tbsp red wine vinegar $0.20
- 1 Tbsp lemon juice $0.06
- 1 tsp oregano $0.10, dried
- 1/2 tsp salt $0.02
- 1/4 tsp black pepper $0.02, freshly cracked
Salad
- 1 cucumber $1.29, English variety
- 1 pint grape tomatoes $1.49
- 1/2 red onion $0.16
- 1/4 bunch parsley $0.35, fresh, chopped, about ½ cup
- 1 oz. can cannellini beans $0.69
- 1 oz. light tuna $1.89, canned, chunk
- 2 oz. feta cheese $1.10
Instructions
- 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.
- 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.
- Combine the cucumber, tomato, onion, and parsley in a bowl. Pour the vinaigrette over top, then stir until the vegetables are coated.
- 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.
- Serve immediately, or refrigerate up to four days. Give it a quick stir after refrigerating and before serving to redistribute the dressing.
Notes
- Conventional cucumbers and diced Roma tomatoes can be used instead of English cucumbers and grape tomatoes as suitable substitutes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6about 1 cup each
Amount Per Serving
Calories 28355 kcal
% 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.
User Reviews
Overall Rating
4.8
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