Recently, there was a request for tuna recipes. However, I wanted something lighter and fresher (I am so ready for spring). This Mediterranean Tuna Salad is a mix of two of my favorite recipes. Guess what? It keeps great in your fridge to make another meal prep-ready salad!
WHAT IS IN MEDITERRANEAN TUNA SALAD
This salad is a combination of two of my favorite recipes, Super Fresh Cucumber Salad and Tuna & White Bean Salad. This salad begins with fresh vegetables like cucumber, tomato and red onion. Then, it boosts protein from tuna and white beans and is finished with a homemade vinaigrette with just enough crumbled Feta. This combination is perfection.
WHAT ELSE CAN YOU ADD?
The best thing about ” refrigerator meals” ( aside from their ability to keep up for days in the fridge) is that they can be modified. You can substitute, add or remove ingredients depending on your requirements. These are some additional ingredients you can add to this Mediterranean Tuna Salad.
- Sun-dried tomatoes
- Bell peppers
- Cooked orzo, penne, or bowtie pasta
- Spinach or Romaine (keep separate if meal prepping)
- Roasted red peppers
MEDITERRANEAN TUNA SALAD: HOW TO SERVE
This balanced salad can be eaten as is or in large portions. You could also add pita and hummus to the mix, wrap the salad in pita bread or wrap it with pasta. It’s filling, delicious, and fresh, no matter how you eat it!
What kind of TUNA SHOULD YOU USE?
For this recipe, I recommend chunk light tuna. It’s the perfect compromise between price and texture (larger pieces than tiny flakes). Tuna can be packed in oil or water, depending on your preference. Below are the nutritional facts for tuna that has been packed in water.
HOW LONG WILL IT LAST?
My salad was fresh for around 3-4 days. The ingredients keep well in the fridge. It is important to stir it well before serving to distribute the dressing evenly and ensure that everything tastes as good as possible.
MEDITERRANEAN TUBNA SALAD
This Mediterranean Tuna Salad is a quick and easy lunch idea that’s protein-packed.
Prep time: 20 minutes
Cook Time: 0 minutes
Total Time: 20 minutes
- 1/4 cup olive oil ($0.52)
- 2 Tbsp red vinegar ($0.20).
- 1 Tbsp of lemon juice ($0.06)
- 1 tsp dried Oregano ($0.10)
- 1/2 tsp salt ($0.02)
- 1/4 teaspoon freshly cracked black pepper ($0.02)
- 1 English cucumber* ($1.29)
- 1-pint grape tomatoes* ($1.49)
- 1/2 Red Onion ($0.16)
- 1/4 cup fresh parsley chopped (approximately 1/2 cup) ($0.35)
- 1 15oz. Cannellini beans ($0.69)
- 1 12oz. can chunk light tuna ($1.89)
- 2 oz. Feta ($1.10)
- To allow the flavors to combine, make the vinaigrette before starting the salad. Combine the olive oil with red wine vinegar, lemon zest, Oregano and salt in a bowl. Mix the ingredients well or shake the jar until they are combined. Set aside the vinaigrette.
- To soften the taste of the red onions, slice them and then soak them in ice water for five minutes before cutting. You can also finely chop the red onion and cut the cucumber into quarters. Slice the tomatoes in half and chop the parsley.
- In a bowl, combine the cucumber, tomato and onion. Mix the ingredients in a bowl. Add the vinaigrette to the top. Stir until all the vegetables are coated.
- Rinse the beans and drain the tuna. Mix the tuna, beans, and Feta into the salad. Stir to combine. These three ingredients are only added last to ensure that the tuna doesn’t break down into small pieces.
- Serve immediately or refrigerate for up to 4 days. To redistribute the dressing, give it a quick stir after being refrigerated.
*If you need to, you can substitute English cucumbers and grape tomatoes with diced Roma tomatoes.
Serving Size: 1 Cup Calories: 283.55 Kcal Carbohydrates: 23.75 G Protein: 22.48g Fat: 11.98g Sodium: 691.93mg Fiber: 5.18g