Mediterranean Tuna Salad with Creamy Feta Dressing is a vibrant and tasty dish that brings a burst of flavor to your table. This salad features a mix of fresh vegetables, creamy feta, and rich tuna, all brought together by a zesty dressing. It’s a healthy meal option that is perfect for lunch or dinner, and it’s easy to make with simple ingredients.
Why Make This Recipe
There are many reasons to love this Mediterranean Tuna Salad. Firstly, it’s packed with nutritious ingredients, making it a great choice for health-conscious eaters. The combination of fresh veggies, protein from tuna, and healthy fats from olive oil and feta provide a balanced meal. Plus, it’s quick to prepare, making it perfect for busy weeknights or meal prep! Lastly, the flavors are delicious and refreshing, bringing a taste of the Mediterranean right to your home.
How to Make Mediterranean Tuna Salad with Creamy Feta Dressing
Making this Mediterranean Tuna Salad with Creamy Feta Dressing is simple and straightforward. Just follow the steps below to whip up this delightful dish.
Ingredients:
- 3 tightly packed cups finely chopped curly kale (about 6-7 kale stems)
- 2 tomatoes, chopped into 1 cm (1/3 inch) squares (include the juices)
- 1 red capsicum (bell pepper), chopped into 8 mm (1/3 inch) squares
- 1 cucumber, cut lengthwise into 6 or 8 wedges, then chopped into 8 mm (1/3 inch) pieces
- 1 cup roughly chopped parsley leaves
- 8 red radish, chopped into 8 mm (1/3 inch) squares (sub with 1 small red onion or 2 green onion stems if desired)
- 1/2 cup whole pitted kalamata olives, cut into quarters
- 50g (1.5 oz) Danish feta (the creamy kind, not crumbly Greek feta)
- 425g (15 oz) canned tuna in oil
- 100g (3.5 oz) Danish feta
- 3 tbsp lemon juice
- 4 tbsp extra virgin olive oil
- 1/2 small garlic clove
- 1/2 tsp cooking salt or kosher salt
- 1/4 tsp black pepper
- 1 tbsp water (if needed)
- Pita bread pockets, warmed and cut in half
Directions:
Dressing: In a jug that fits a stick blender, add all the dressing ingredients except the water. Blend until smooth. Add water, one teaspoon at a time, until you reach a thick drizzle-able consistency. Taste and adjust salt if needed.
Salad: In a large bowl, combine all the salad ingredients except the tuna and feta. Pour the dressing over the salad and toss gently. Crumble in the feta and toss again, but keep some chunks of feta intact. Add the tuna and gently mix, trying not to break it all apart. If you prefer, add more lemon juice to taste.
Serve: Serve in bowls with spoons for dipping. Warm pita pockets can be served on the side or used to scoop up the salad, which is unbelievably good!
How to Serve Mediterranean Tuna Salad
This Mediterranean Tuna Salad is best served fresh. You can enjoy it right after making it, or you can let it chill in the refrigerator to enhance the flavors. Serve it as a main dish or a side dish at a gathering. You can also stuff it into pita pockets for a fun and portable meal!
How to Store Mediterranean Tuna Salad
If you have leftovers, store the salad in an airtight container in the refrigerator. It’s best consumed within 2-3 days for optimal freshness. Keep the pita bread separate until you’re ready to serve to prevent it from getting soggy.
Tips to Make Mediterranean Tuna Salad
- Make sure to adjust the ingredients based on your taste. If you love extra veggies, feel free to add more!
- Use fresh lemon juice for a brighter flavor.
- Experiment with different types of olives for added variety.
- If you want a bit more crunch, consider adding nuts or seeds.
Variation
You can customize this salad by adding cooked quinoa, chickpeas, or even grilled chicken for extra protein. You can also swap out the vegetables based on what you have on hand, like using spinach instead of kale.
FAQs
1. Can I use canned tuna in water instead of oil?
Yes, you can use canned tuna in water, but it may change the flavor and texture slightly. Tuna in oil tends to be richer and more flavorful.
2. How can I make this salad vegan?
You can make this salad vegan by omitting the tuna and feta or using vegan tuna and vegan feta alternatives.
3. Can I prepare this salad in advance?
You can prep the vegetables and dressing ahead of time, but it’s best to mix everything together just before serving to keep the salad fresh and crunchy.
Mediterranean Tuna Salad with Creamy Feta Dressing is not only delicious but also nourishing and easy to make. Enjoy this delightful dish for a quick lunch or a satisfying dinner!
Mediterranean Tuna Salad with Creamy Feta Dressing
Ingredients
Salad Ingredients
- 3 cups finely chopped curly kale (about 6-7 kale stems)
- 2 tomatoes, chopped into 1 cm squares (include the juices)
- 1 red capsicum (bell pepper), chopped into 8 mm squares
- 1 cucumber, cut lengthwise into 6 or 8 wedges, then chopped into 8 mm pieces
- 1 cup roughly chopped parsley leaves
- 8 red radish, chopped into 8 mm squares (sub with 1 small red onion or 2 green onion stems if desired)
- ½ cup whole pitted kalamata olives, cut into quarters
- 50 g Danish feta (the creamy kind, not crumbly Greek feta)
- 425 g canned tuna in oil
- 100 g Danish feta
Dressing Ingredients
- 3 tbsp lemon juice
- 4 tbsp extra virgin olive oil
- ½ small garlic clove
- ½ tsp cooking salt or kosher salt
- ¼ tsp black pepper
- 1 tbsp water (if needed)
Instructions
Prepare the Dressing
- In a jug that fits a stick blender, add all the dressing ingredients except the water.
- Blend until smooth.
- Add water, one teaspoon at a time, until you reach a thick drizzle-able consistency.
- Taste and adjust salt if needed.
Assemble the Salad
- In a large bowl, combine all the salad ingredients except the tuna and feta.
- Pour the dressing over the salad and toss gently.
- Crumble in the feta and toss again, but keep some chunks of feta intact.
- Add the tuna and gently mix, trying not to break it all apart.
- If you prefer, add more lemon juice to taste.
Serve the Salad
- Serve in bowls with spoons for dipping.
- Warm pita pockets can be served on the side or used to scoop up the salad.
