Mediterranean Tuna Salad
This Mediterranean Tuna Salad is a fresh, protein-packed meal perfect for make-ahead lunches, featuring vibrant ingredients.
Equipment
- bowl
- jar
- whisk
Ingredients
Vinaigrette
- ¼ cup olive oil $0.88
- 2 tablespoon red wine vinegar $0.20
- 1 tablespoon lemon juice $0.06
- 1 teaspoon dried oregano $0.10
- ½ teaspoon salt $0.02
- ¼ teaspoon black pepper (freshly cracked) $0.02
Salad
- 1 cucumber $1.29*
- 1 pint grape tomatoes $2.48*
- ½ red onion $0.49
- ¼ bunch fresh parsley (chopped) (about ½ cup) $0.35
- 1 15 oz. cannellini beans $0.94
- 1 12 oz. chunk light tuna $2.50**
- 2 oz. feta cheese $1.42
Instructions
Instructions
- Make the vinaigrette first, combining the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Whisk together or shake in a jar. Set aside.
- If desired, slice the red onion and soak slices in ice water for 5 minutes to soften. Otherwise, finely dice it, cut the cucumber into quarter rounds, slice the tomatoes in half, and roughly chop the parsley.
- Combine cucumber, tomato, onion, and parsley in a bowl. Pour the vinaigrette over and stir to coat.
- Rinse and drain the beans, and drain the tuna. Add beans, tuna, and feta to the salad, gently stirring to combine.
- Serve immediately or refrigerate for up to four days. Stir before serving.
Notes
I use an English cucumber. You can substitute with a conventional cucumber and Roma tomatoes if necessary. Use chunk light tuna for better texture. Other ingredients can be added or substituted based on personal preference.
Nutrition
Serving: 1cupCalories: 232kcalCarbohydrates: 16gProtein: 17gFat: 12gSodium: 585mgFiber: 5g
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