Description
Looking for a quick, wholesome, and flavor-packed meal? This Simple Mediterranean Tuna Salad is a vibrant mix of tuna, white beans, crisp cucumbers, juicy tomatoes, red onions, fresh herbs, and feta—all tossed in a zesty lemon-olive oil dressing. It’s ideal for a quick lunch, easy dinner, or healthy snack. This dish hits all the marks: it’s rich in protein, naturally gluten-free, and perfect for busy weekdays or light meal prep. Whether you’re after quick breakfast ideas, easy dinner options, or a healthy Mediterranean recipe, this one’s a winner.
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
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
1. Wash and prep your vegetables: halve the cherry tomatoes, chop the cucumber, and thinly slice the red onion.
2. Soak the red onion in ice water for 10 minutes to mellow the flavor (optional).
3. Drain and rinse the white beans well.
4. Add the tomatoes, cucumber, onion, and beans to a large mixing bowl.
5. Flake the drained tuna into the bowl using a fork.
6. Add crumbled feta cheese and chopped parsley.
7. In a small bowl, whisk together lemon juice, olive oil, salt, pepper, and optional oregano or mint.
8. Pour dressing over the salad and gently toss everything together.
9. Taste and adjust seasoning with more lemon juice or salt if needed.
10. Serve immediately or chill for 20–30 minutes before serving.
Notes
Use tuna packed in olive oil for better flavor and texture.
To reduce onion sharpness, always soak red onion slices in cold water.
For meal prep, keep the dressing separate and add before serving to maintain freshness.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 320
- Sugar: 3g
- Sodium: 400mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 22g
- Cholesterol: 25mg