Description
A simple and refreshing Mediterranean Tuna Salad featuring tuna, white beans, fresh vegetables, and a zesty lemon-olive oil dressing, perfect for a quick and healthy meal.
Ingredients
Scale
Salad Ingredients
- 2 (5 oz) cans tuna, drained
- 1 (15 oz) can white beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, chopped
- 1/4 red onion, thinly sliced
- 1/2 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
Dressing Ingredients
- Juice of 1 large lemon (about 2–3 tablespoons)
- 3 tablespoons extra virgin olive oil
- Salt and freshly ground black pepper, to taste
- 1 teaspoon dried oregano or chopped fresh mint (optional)
Instructions
- Prepare Vegetables: Wash and prep your vegetables by halving the cherry tomatoes, chopping the cucumber, and thinly slicing the red onion.
- Mellow Onion Flavor (Optional): Soak the thinly sliced red onion in ice water for 10 minutes to reduce its sharpness and mellow the flavor.
- Rinse Beans: Drain and rinse the white beans thoroughly under cold water to remove any canning liquid and improve texture.
- Combine Salad Ingredients: In a large mixing bowl, add the tomatoes, chopped cucumber, red onion, and rinsed white beans.
- Add Tuna: Flake the drained tuna into the bowl using a fork and gently mix.
- Add Cheese and Herbs: Add the crumbled feta cheese and chopped fresh parsley into the bowl with other ingredients.
- Make Dressing: In a small bowl, whisk together lemon juice, extra virgin olive oil, salt, freshly ground black pepper, and optional dried oregano or fresh mint until well combined.
- Toss Salad: Pour the dressing over the salad and gently toss everything together to evenly coat all ingredients.
- Adjust Seasoning: Taste the salad and adjust the seasoning by adding more lemon juice or salt if desired.
- Serve or Chill: Serve the salad immediately for freshness, or chill it in the refrigerator for 20–30 minutes before serving to enhance flavors.
Notes
- Soaking the red onion in ice water is optional but recommended for a milder taste.
- This salad can be served as a light lunch or a healthy side dish.
- Leftovers can be stored in an airtight container and refrigerated for up to 2 days.
- Feel free to add olives or fresh herbs like basil for additional Mediterranean flavors.
- The salad is naturally gluten-free and suitable for a pescatarian diet.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: Mediterranean tuna salad, white bean salad, healthy tuna salad, no-cook salad, quick Mediterranean recipe
