Introduction
If you’re looking for a fresh, nutritious, and flavorful salad that embodies the essence of the Mediterranean diet, then this Mediterranean-Inspired Tuna Salad with Kalamata Olives & Feta is for you! This dish is packed with protein, heart-healthy fats, and vibrant flavors from high-quality ingredients.
Whether you’re preparing a quick lunch, a light dinner, or a protein-packed snack, this salad is a must-try. Plus, it’s easy to make and incredibly versatile. Keep reading to learn how to make this delightful dish while also discovering the health benefits of its ingredients!
Why You’ll Love This Recipe
- Quick & Easy: Ready in under 15 minutes.
- Nutritious & Filling: Packed with protein, healthy fats, and fiber.
- Mediterranean Goodness: Uses high-quality, wholesome ingredients.
- Perfect for Meal Prep: Stays fresh for up to three days.http://r Greek Chickpea Salad.
Ingredients
Here’s what you’ll need to make this flavorful Mediterranean tuna salad:
Salad Ingredients:
- 2 cans of tuna (in olive oil or water, drained)
- 1/2 cup Kalamata olives (pitted and sliced)
- 1/2 cup feta cheese (crumbled)
- 1/2 red onion (finely chopped)
- 1 cup cherry tomatoes (halved)
- 1/2 cucumber (diced)
- 1/4 cup fresh parsley (chopped)
- 1/4 cup extra virgin olive oil
- Juice of 1 lemon
- 1 teaspoon dried oregano
- Salt and black pepper (to taste)
How to Make Mediterranean Tuna Salad
Step 1: Prepare the Ingredients
- Drain the tuna and place it in a large mixing bowl.
- Slice the Kalamata olives and chop the red onion, cherry tomatoes, and cucumber.
- Crumble the feta cheese and chop the fresh parsley.
Step 2: Make the Dressing
- In a small bowl, whisk together extra virgin olive oil, fresh lemon juice, dried oregano, salt, and black pepper.
Step 3: Assemble the Salad
- Add the chopped vegetables, olives, and feta to the tuna.
- Pour the dressing over the mixture and toss gently to combine.
- Garnish with extra parsley and a few whole olives for presentation.
Step 4: Serve & Enjoy!
- Serve immediately or refrigerate for at least 15 minutes to let the flavors meld.
- Enjoy on its own, over mixed greens, or as a filling for a wrap or sandwich.
Health Benefits of Mediterranean Tuna Salad
1. Rich in Protein
Tuna is an excellent source of lean protein, essential for muscle growth and overall body function.
2. Heart-Healthy Fats
Both tuna and olive oil provide omega-3 fatty acids, which support heart health and reduce inflammation.
3. Packed with Antioxidants
Tomatoes, parsley, and olives contain powerful antioxidants that help fight free radicals and protect your body from chronic diseases.
4. Supports Weight Management
This salad is low in carbs and high in fiber, making it a satisfying and weight-friendly option.
Variations & Serving Ideas
1. Add More Greens
Toss the salad with baby spinach, arugula, or romaine lettuce for extra nutrients and volume.
2. Include More Crunch
For added texture, sprinkle in toasted almonds, walnuts, or pumpkin seeds.
3. Make It Spicy
Love a bit of heat? Add red pepper flakes or a dash of cayenne.
4. Turn It Into a Wrap
Spoon the salad into a whole-wheat tortilla or pita pocket for a Mediterranean-inspired wrap.
Storage Tips
- Refrigeration: Store in an airtight container for up to 3 days.
- Meal Prep Tip: Keep the dressing separate until ready to serve for maximum freshness.
Frequently Asked Questions
1. Can I use fresh tuna instead of canned tuna?
Absolutely! Grilled or seared fresh tuna works great in this salad.
2. What’s the best feta cheese to use?
Greek feta made from sheep’s milk is creamier and more authentic in flavor.
3. Can I make this dairy-free?
Yes! Simply omit the feta cheese or use a dairy-free cheese alternative.
Conclusion
This Mediterranean-Inspired Tuna Salad with Kalamata Olives & Feta is a flavorful, nutritious, and easy-to-make dish that perfectly captures the essence of Mediterranean cuisine. Whether you’re looking for a quick meal or a healthy option for meal prep, this salad is a must-try. Give it a go and enjoy the vibrant, fresh flavors with every bite!http://Healthline