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Mediterranean Tuna Salad

Mediterranean Tuna Salad: Easy, Healthy, and Satisfying Delight

This Mediterranean Tuna Salad is an easy, healthy, and satisfying delight, packed with fresh ingredients.
Prep Time 15 minutes
Total Time 15 minutes
Course Salad
Cuisine Mediterranean
Servings 4 servings
Calories 320 kcal

Equipment

  • bowl
  • jar
  • Whisk

Ingredients
  

Vinaigrette

  • ¼ cup olive oil
  • 2 tablespoon red wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon black pepper freshly cracked

Salad

  • 1 cucumber
  • 1 pint grape tomatoes
  • ½ red onion
  • ¼ bunch fresh parsley chopped (about ½ cup)
  • 1 15 oz. can cannellini beans
  • 1 12 oz. can chunk light tuna
  • 2 oz. feta cheese

Instructions
 

Instructions

  • Make the vinaigrette first, so the flavors have a little time to blend. In a bowl or jar, combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Whisk the ingredients together, or close the jar and shake until combined. Set the vinaigrette aside.
  • If you want to soften the flavor of the red onion a bit, slice it then soak the slices in ice water for about five minutes before dicing. Otherwise, finely dice the red onion, cut the cucumber into quarter rounds, slice the tomatoes in half, and roughly chop the parsley.
  • Combine the cucumber, tomato, onion, and parsley in a bowl. Pour the vinaigrette over top, then stir until the vegetables are coated.
  • Rinse and drain the beans, and drain the tuna. Add the beans, tuna, and feta to the salad, then gently stir to combine. These three are added last and only gently stirred to make sure the tuna remains in larger flakes instead of falling apart into tiny pieces.
  • Serve immediately, or refrigerate up to four days. Give it a quick stir after refrigerating and before serving to redistribute the dressing.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 30gProtein: 20gFat: 16gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gCholesterol: 30mgSodium: 700mgPotassium: 600mgFiber: 7gSugar: 3gVitamin A: 1500IUVitamin C: 15mgCalcium: 150mgIron: 3mg
Keyword easy recipe, healthy salad, Mediterranean Tuna Salad, quick meal, tuna salad, vegetable salad
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