The Mediterranean area, celebrated for its vibrant flavors and well being advantages, provides culinary treasures which might be as pleasant to the palate as they’re useful for the physique. Our Mediterranean Tuna Salad recipe brings this essence proper to your plate. A pleasant mix of tender tuna, crunchy cucumbers, juicy tomatoes, and briny olives, this salad is a burst of sunshine and style in each chunk.
The dressing, a mix of olive oil, tangy lemon, fragrant sumac, and earthy oregano, brings every part collectively in good concord. Whether or not you’re having fun with it on a heat summer season afternoon, packing it for a highway journey, or just searching for a lightweight, nourishing meal, this salad guarantees to be a refreshing, healthful alternative.
Should you love this then don’t overlook to take a look at our Quinoa Chickpea Salad recipe and this Taco Salad in a Jar!
Mediterranean Tuna Salad
Refresh your palate with this Mediterranean-inspired tuna salad. It bursts with flavors from contemporary greens, artichoke hearts, and Kalamata olives, all tossed along with flaky tuna. Drizzled with a zesty dressing and accented with fragrant herbs, it is a mild but satisfying dish.
- 1 can tuna
- 2 lebanese cucumbers
- 1 cup cherry tomatoes
- 1 purple onion
- ½ purple bell pepper
- ½ cup artichoke hearts
- ¼ cup Kalamata olives
- ⅛ cup parsley
- ⅛ cup mint
- ¼ cup olive oil
- 1 tbsp mustard
- 1 tbsp honey
- ⅛ cup lemon juice
- 1 tbsp sumac
- 1 tbsp oregano
Start by slicing the cherry tomatoes in half and reducing the cucumbers into quarter rounds.
Finely cube the purple onion, halve and pit the Kalamata olives, and quarter the artichoke hearts. For the herbs, roughly chop each the parsley and mint.
In a spacious bowl, combine collectively the cucumbers, cherry tomatoes, purple onion, artichoke hearts, and olives. Gently fold within the tuna in giant flakes, making certain it would not break aside an excessive amount of.
In a separate bowl or jar, whisk or shake collectively the olive oil, mustard, honey, lemon juice, sumac, and oregano till well-combined.
Drizzle the ready dressing over the assembled salad components. Combine gently, making certain all of the components are evenly coated with the dressing.
End off by garnishing your salad with extra parsley and mint. You’ll be able to serve the Mediterranean tuna salad straight away or retailer it in an hermetic container or a wide-mouth jar for later consumption.
- To maintain the tuna from breaking up into small items, add it to the salad final and stir it gently.
- If utilizing jarred artichoke hearts, don’t throw away the marinade! As an alternative, use it rather than the lemon juice within the dressing.
- Play with texture. If you wish to add crunch to your salad, sprinkle some toasted pine nuts, slivered almonds, or crispy croutons.
- This salad will be made forward, however should you’d wish to keep away from the dressing making the greens sweat, hold the veggies separate from it till you might be able to eat.
Energy: 26kcalCarbohydrates: 0.02gProtein: 5gFats: 0.3gSaturated Fats: 0.1gPolyunsaturated Fats: 0.1gMonounsaturated Fats: 0.03gLdl cholesterol: 10mgSodium: 62mgPotassium: 50mgVitamin A: 16IUCalcium: 5mgIron: 0.5mg
- Salad will hold within the fridge for as much as 4 days, or in a cooler full of ice for two days.
- Earlier than serving, give it a fast stir to distribute the dressing evenly.
- Deal with the dressing as your playground. Be happy to regulate the portions of olive oil, mustard, honey, lemon juice, sumac, and oregano to match your style preferences.
- Don’t hesitate to get ingenious together with your Mediterranean tuna salad and experiment with completely different veggies. Strive including roasted purple peppers, feta, grilled zucchini, or perhaps a handful of capers for additional taste.
- Style your dressing earlier than pouring it over the salad. Alter the acidity with extra lemon juice or sweetness with additional honey if wanted.
- Let your salad chill within the fridge or cooler for some time earlier than serving to reinforce its taste. It’s even higher the following day because the components marinate collectively.
- Thoughts the salt, as kalamata olives and canned tuna will be excessive in sodium. Usually, it’s greatest to keep away from seasoning the salad till you’ve blended it with the dressing.