Description
This refreshing Mediterranean Tuna Salad combines protein-rich tuna and beans with fresh vegetables and herbs, all tossed in a zesty homemade vinaigrette. It’s a healthy, flavorful, and quick-to-make salad perfect for a light lunch or dinner.
Ingredients
Scale
Mediterranean Tuna Salad
- 1 15 ounce can butter beans, drained and rinsed
- 1 15 ounce can chickpeas, drained and rinsed
- 3 (4.5 ounces each) cans of solid or chunk tuna in water or olive oil
- 1/2 cup halved cherry tomatoes
- 1 large cucumber, sliced
- 3 cups shredded or chopped romaine lettuce
- Chopped parsley to taste
- Chopped basil to taste
- 1/4 cup pitted Kalamata olives
- 1/4 cup chopped red onion, soaked in water for 5 minutes
- 1/4 cup chopped peperoncini pepper
Master Vinaigrette
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- 3 tablespoons white or red wine vinegar
- 1 tablespoon honey
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon coarsely ground black pepper
Instructions
- Combine beans and chickpeas: In a large bowl, mix together the drained and rinsed butter beans and chickpeas to create a hearty base for the salad.
- Add tuna: Add the solid or chunk tuna from the cans into the bowl with the beans, gently breaking it up if necessary for even mixing.
- Mix in vegetables and herbs: Stir in the halved cherry tomatoes, sliced cucumber, shredded or chopped romaine lettuce, chopped parsley and basil, pitted Kalamata olives, soaked chopped red onion, and chopped peperoncini peppers to add freshness and flavor.
- Prepare the vinaigrette: In a separate bowl, whisk together olive oil, lemon juice, white or red wine vinegar, honey, Dijon mustard, minced garlic, dried oregano, salt, and black pepper until well emulsified.
- Toss salad with vinaigrette: Pour the prepared vinaigrette over the salad ingredients and toss thoroughly to ensure everything is evenly coated with the dressing.
- Serve or chill: Serve the salad immediately for the freshest taste, or refrigerate it until ready to serve for flavors to meld.
Notes
- Soaking the red onion in water helps reduce its sharpness for a milder flavor.
- This salad can be made ahead and stored covered in the refrigerator for up to 2 days.
- Use tuna packed in olive oil for a richer taste or water-packed tuna for a lighter option.
- Feel free to swap butter beans or chickpeas for other beans like cannellini or kidney beans depending on preference.
- Adjust the peperoncini amount based on desired spice level.
