This Mediterranean Tuna Salad is a colorful and tasty meal! Packed with tuna, fresh veggies, and a drizzle of olive oil, it brings sunshine to your plate.
I whip this up in no time when I want something light yet filling. It’s perfect for lunch or dinner, plus it keeps well for those busy days!
Ingredients & Substitutions
Tuna: Canned tuna is a great protein source for this salad. If you’re looking for a seafood alternative, try canned salmon or chickpeas for a vegetarian option. I often use albacore tuna for its milder taste.
Mixed Greens: You can use any leafy greens you like! Arugula, spinach, or a spring mix works well. If you prefer a heartier option, try using kale or romaine lettuce instead.
Cherry Tomatoes: Fresh cherry tomatoes add a lovely sweetness. If you can’t find them, grape tomatoes work too. For a twist, roasted tomatoes can add a deeper flavor!
Kalamata Olives: These bring a bold brininess to the salad. If you don’t have them, black olives or green olives can be good substitutes. I particularly like using green olives for a different taste.
Parmesan Cheese: This adds a nice salty, nutty flavor. If you’re avoiding dairy, try nutritional yeast for a cheesy taste or leave it out altogether.
How Do I Make a Simple Yet Delicious Dressing?
The dressing is key to this tuna salad. A simple vinaigrette really ties everything together. First, gather all the dressing ingredients in a small bowl. Then, follow these steps:
- Whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, salt, and pepper until it’s well blended.
- Taste and adjust seasoning if needed. A splash more vinegar adds brightness!
Using fresh lemon juice instead of vinegar can add a delightful twist, giving your salad a bright zing. Don’t skip this step, as a good dressing can transform your dish!
How to Make Mediterranean Tuna Salad
Ingredients You’ll Need:
For the Salad:
- 1 can (5 oz) tuna, drained
- 2 cups mixed greens (arugula, spinach, or spring mix)
- 1 cup cherry tomatoes, halved
- 1/2 cup canned white beans, rinsed and drained
- 1/2 cup Kalamata olives, pitted
- 1/4 cup pepperoncini peppers, sliced
- 1/4 cup grated Parmesan cheese
- 1/4 cup red onion, thinly sliced
For the Dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
How Much Time Will You Need?
This delicious Mediterranean Tuna Salad takes about 10 minutes to prep. If you choose to chill it for extra flavor, allow 15 minutes in the fridge. So, in total, you’re looking at about 25 minutes until you can enjoy this fresh and tasty dish!
Step-by-Step Instructions:
1. Prepare the Salad:
Start by getting a large salad bowl. In it, combine your mixed greens, halved cherry tomatoes, rinsed white beans, pitted Kalamata olives, sliced pepperoncini peppers, thinly sliced red onion, and the can of drained tuna. Gently mix these ingredients together, making sure they are spread evenly across the bowl.
2. Whisk the Dressing:
In a small bowl, add the extra virgin olive oil, red wine vinegar, Dijon mustard, and a pinch of salt and pepper. Whisk these together until they are well combined and the dressing looks smooth. It should taste tangy and flavorful!
3. Combine the Salad and Dressing:
Now it’s time to bring it all together! Pour your dressing over the salad mixture in the large bowl. Using salad tongs or a large spoon, toss everything gently until the ingredients are nicely coated in that delicious dressing.
4. Top with Cheese:
Finally, sprinkle the grated Parmesan cheese over the top of the salad. This adds a lovely salty flavor that works perfectly with the other fresh ingredients!
5. Serve and Enjoy:
You can serve your Mediterranean Tuna Salad immediately or give it a little chill in the refrigerator for about 15 minutes to let all those flavors blend beautifully. Enjoy your vibrant and healthy salad!
Can I Use Fresh Tuna Instead of Canned Tuna?
Absolutely! If you prefer fresh tuna, sear it quickly in a hot pan for about 1-2 minutes per side until it’s cooked to your liking, then flake it into the salad. Just make sure it’s boneless and properly cleaned before adding it.
What Can I Substitute for Kalamata Olives?
If you don’t have Kalamata olives, green olives or black olives can work as a substitute. Just keep in mind that green olives will add a slightly different flavor, so you might want to adjust the seasoning a bit to balance it out!
How to Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 2 days. The greens might wilt, so it’s best to keep the dressing separate until you’re ready to enjoy the salad again!
Can I Add Other Vegetables to This Salad?
Definitely! Feel free to add any of your favorite vegetables such as cucumbers, bell peppers, or avocados. Just chop them into bite-sized pieces and toss them in with the other ingredients for extra flavor and texture!
