This Mediterranean Tuna Salad recipe is a fresh and flavorful twist on a classic dish! It combines the richness of tuna with the vibrant flavors of the Mediterranean to create a delicious and healthy recipe that’s perfect for lunch or dinner.
Ingredients:
- 3 tbsp olive oil
- Juice of 1/2 lemon
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- 1/4 tsp salt
- 1 English cucumber, diced
- 1 cup halved cherry tomatoes
- 1 red bell pepper, diced
- 1 (15-oz) can cannellini beans, drained and rinsed
- 2 (5-oz) cans sustainable tuna in water, drained
- 1/2 cup crumbled feta cheese
- 1/4 red onion, finely diced
- 2 tbsp chopped fresh parsley
Directions:
- Prepare the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, and oregano.
- Season with salt to taste and set aside.
- Assemble the Salad:
- In a large bowl, add the diced cucumber, halved cherry tomatoes, diced bell pepper, drained cannellini beans, drained tuna, crumbled feta cheese, finely diced red onion, and chopped fresh parsley.
- Pour the dressing over the salad and mix until everything is evenly coated.
- Serve:
- Serve immediately or store in the refrigerator for up to 3 days.
Serving Suggestions:
- Enjoy this salad as a light meal on its own or pair it with crusty bread.
- Serve on a bed of mixed greens for added texture and nutrition.
Cooking Tips:
- For extra flavor, let the salad sit in the refrigerator for 30 minutes before serving to allow the flavors to meld.
- Use high-quality olive oil and fresh lemon juice for the best taste.
Nutritional Benefits:
- Tuna is a great source of protein and omega-3 fatty acids.
- Cannellini beans provide fiber and additional protein.
- Fresh vegetables and herbs add essential vitamins and minerals.
Dietary Information:
- This salad is naturally gluten-free.
- For a dairy-free version, omit the feta cheese or substitute with a plant-based alternative.
Storage:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- The salad can be enjoyed cold straight from the refrigerator.
Why You’ll Love This Recipe:
- It’s a healthy and refreshing dish that’s easy to make.
- The combination of fresh vegetables, beans, and tuna makes it a satisfying meal.
- Perfect for meal prep, it stays fresh in the refrigerator and is ready to eat when you are.
Conclusion:
This Mediterranean Tuna Salad is a delicious and nutritious option for lunch or dinner. The blend of fresh vegetables, protein-rich tuna, and flavorful dressing creates a satisfying meal that’s both healthy and easy to prepare. Enjoy this vibrant salad as part of your regular meal rotation and savor the taste of the Mediterranean! Bon appétit!