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If you’re on the hunt for a refreshing, vibrant dish that’s as nutritious as it is delicious, this Mediterranean Tuna Salad Recipe is your new best friend. Bursting with crisp cucumbers, juicy grape tomatoes, and tender flakes of tuna, all brought together by a tangy homemade vinaigrette, this salad perfectly captures the bright, sun-kissed flavors of the Mediterranean. It’s a quick, easy, and satisfying meal that feels wholesome and indulgent at the same time—ideal for lunch, dinner, or even as a lively side for gatherings.
Ingredients You’ll Need
The magic of this Mediterranean Tuna Salad Recipe lies in its simple but essential ingredients. Each element enhances the dish by adding a unique burst of flavor, texture, or color that makes every bite a delight.
- Olive oil: Use a good quality extra virgin olive oil to bring a rich, fruity base to the vinaigrette.
- Red wine vinegar: Adds a crisp, tangy brightness that balances the richness of the tuna and feta.
- Lemon juice: Freshly squeezed lemon juice gives a zesty lift that freshens the whole salad.
- Dried oregano: Provides that classic Mediterranean herbal note that ties the flavors together.
- Salt: Enhances all the natural flavors without overpowering them.
- Black pepper: Freshly cracked for a subtle heat and aromatic depth.
- Cucumber: Adds a cool, crisp crunch to balance the juicy tomatoes.
- Grape tomatoes: Their sweetness and juiciness brighten every forkful.
- Red onion: Gives a hint of sharpness, softened by soaking if you prefer milder bites.
- Fresh parsley: Brings an herbaceous freshness that lifts the salad’s aroma and color.
- Cannellini beans: Creamy and slightly nutty, these beans add heartiness and protein.
- Chunk light tuna: The star of the salad, tender and flaky, delivering satisfying flavor and protein.
- Feta cheese: Crumbled on top for a salty, tangy contrast that complements the veggies and tuna perfectly.
How to Make Mediterranean Tuna Salad Recipe
Step 1: Prepare the Vinaigrette
First things first, get that vibrant vinaigrette ready so the flavors have time to meld beautifully. Combine olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper in a bowl or jar. Whisk them together or close the jar tightly and give it a vigorous shake. Set this aside and get ready for the fresh veggies.
Step 2: Prep Your Vegetables
Next up are the veggies that bring crunch and color to the salad. If you prefer a milder onion flavor, slice the red onion and soak it in ice water for five minutes before dicing. Then dice the onion finely, cut the cucumber into quarter rounds for texture, slice the grape tomatoes in half for juicy bursts, and roughly chop the parsley to sprinkle freshness throughout.
Step 3: Toss the Greens and Vinaigrette
Combine the cucumber, tomatoes, onion, and parsley in a large bowl. Pour your homemade vinaigrette over them and stir gently until every piece is coated in that tangy, herbaceous dressing. This initial toss flavors the veggies perfectly before we add the heartier ingredients.
Step 4: Add the Beans, Tuna, and Feta
Rinse and drain the cannellini beans, drain the tuna well, and add both to the salad along with crumbled feta cheese. Gently fold these in, taking care to keep the tuna in larger flakes so it doesn’t break up too much. This step brings creaminess, protein, and that signature Mediterranean salty tang with the feta.
Step 5: Chill or Serve Immediately
You can enjoy this Mediterranean Tuna Salad Recipe right away for a fresh and lively bite, or pop it in the fridge for a couple of hours to let the flavors harmonize even more. Just give it a quick stir before serving to redistribute the dressing evenly and wake up the flavors.
How to Serve Mediterranean Tuna Salad Recipe
Garnishes
Adding a few thoughtful garnishes can elevate your Mediterranean Tuna Salad Recipe to the next level. Try sprinkling some extra chopped parsley or fresh basil on top for more herbaceous fragrance. A few whole olives or a drizzle of high-quality olive oil right before serving can add a luxurious touch that guests will love.
Side Dishes
This salad shines brilliantly on its own but also pairs wonderfully with warm toasted pita, crusty bread, or even alongside grilled chicken or seafood for a heartier meal. The fresh, zesty flavors also complement Mediterranean-style roasted vegetables or a simple bowl of couscous.
Creative Ways to Present
For a fun presentation, serve the salad in hollowed-out bell peppers or ripe avocados, turning each serving into a beautiful, edible bowl. Alternatively, layering the ingredients in a clear jar makes for an attractive, portable lunch option that keeps your Mediterranean Tuna Salad Recipe fresh and vibrant.
Make Ahead and Storage
Storing Leftovers
This salad stores exceptionally well, making it a perfect make-ahead option. Place leftovers in an airtight container and refrigerate for up to four days. Keep in mind that the vegetables may release a bit of liquid over time, so give everything a gentle stir before serving to refresh the flavors and texture.
Freezing
Freezing this Mediterranean Tuna Salad Recipe is not recommended because the cucumber and tomatoes will lose their crispness and become mushy when thawed. It’s best to enjoy this salad fresh or within a few days of making it.
Reheating
This salad is meant to be enjoyed cold or at room temperature, so reheating is unnecessary. If you prefer a slightly warmer salad, remove it from the fridge about 15 minutes before serving to take the chill off.
FAQs
Can I use fresh tuna instead of canned tuna?
Absolutely! If you have fresh tuna on hand, you can sear or grill it and flake it into the salad for a different texture and flavor. Just be sure to cook it through and cool it before mixing with the other ingredients.
Is it possible to make this salad vegan?
Yes! Simply skip the tuna and feta cheese and replace them with chickpeas or marinated tofu, and use a vegan cheese or nutritional yeast for a similar flavor boost.
How can I make the salad less spicy?
The salad isn’t spicy by nature, but if you find the pepper or onion too strong, reduce the amounts or soak the onions longer in ice water to mellow their bite.
What kind of beans can I substitute for cannellini?
Great alternatives include chickpeas, navy beans, or even kidney beans. Just be sure to rinse and drain them well to avoid excess salt or liquid in the salad.
Can I prepare this salad in advance for a party?
Yes! Prepare everything a few hours ahead and keep it chilled. Add the tuna and feta just before serving to keep the textures fresh and vibrant for your guests.
Final Thoughts
There’s something truly satisfying about a meal that comes together quickly, tastes fantastic, and feels nourishing in every bite. This Mediterranean Tuna Salad Recipe offers all that and more with its harmonious blend of crisp vegetables, wholesome beans, flaky tuna, and tangy dressing. Whether you’re preparing a quick lunch or a light dinner, I encourage you to give it a try—it might just become your new favorite go-to salad!
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Print
Mediterranean Tuna Salad Recipe
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 20 minutes
- Yield: 6 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Halal
Description
A refreshing and vibrant Mediterranean Tuna Salad combining crisp cucumbers, juicy grape tomatoes, red onion, parsley, creamy feta, cannellini beans, and protein-rich tuna, all tossed in a zesty homemade vinaigrette for a quick, healthy, and satisfying meal.
Ingredients
Vinaigrette
- 1/4 cup olive oil
- 2 Tbsp red wine vinegar
- 1 Tbsp lemon juice
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper (freshly cracked)
Salad
- 1 cucumber
- 1 pint grape tomatoes
- 1/2 red onion
- 1/4 bunch fresh parsley (about ½ cup chopped)
- 1 15 oz. can cannellini beans
- 1 12 oz. can chunk light tuna
- 2 oz. feta cheese
Instructions
- Prepare the vinaigrette: In a bowl or jar, combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Whisk together or shake until well blended. Set aside to allow flavors to meld.
- Prep vegetables: To mellow the red onion’s sharpness, slice and soak in ice water for 5 minutes, then dice. Cut the cucumber into quarter rounds, slice grape tomatoes in half, and roughly chop the parsley.
- Combine vegetables and vinaigrette: In a large bowl, mix cucumber, tomato, onion, and parsley. Pour vinaigrette over vegetables and toss until evenly coated.
- Add beans, tuna, and feta: Rinse and drain cannellini beans and tuna. Gently fold them along with crumbled feta cheese into the salad to keep the tuna in larger flakes.
- Serve or store: Serve the salad immediately or refrigerate for up to 4 days. Before serving refrigerated salad, stir gently to redistribute the dressing.
Notes
- Soaking red onion in ice water helps to reduce its sharp flavor.
- Gently mixing tuna helps maintain desirable flake size for texture.
- This salad can be stored refrigerated for up to 4 days.
- Use chunk light tuna for best texture and flavor balance.
- Adjust salt and pepper to taste based on preference.
