This 15-Minute Mediterranean Tuna Salad is a quick, fresh, and healthy no-cook meal option. It features tuna, crunchy vegetables, and a light olive oil dressing, making it a perfect choice for a Mediterranean diet lunch.
Highly customizable, this salad can be served over greens, with crackers, or in pita bread. It’s a great way to enjoy a healthy Mediterranean salad packed with high protein and fresh ingredients.
Quick and Easy Mediterranean Tuna Salad
The 15-Minute Mediterranean Tuna Salad is a delightful option for anyone seeking a nutritious meal without the fuss of cooking. This vibrant salad showcases a medley of fresh ingredients, including colorful cherry tomatoes, crisp cucumber, and crumbled feta cheese, all tossed together in a light olive oil dressing.
Perfect for a Mediterranean diet lunch, this dish is not only quick to prepare but also packed with high protein, making it an ideal choice for a healthy Mediterranean salad. The combination of flavors and textures creates a satisfying meal that can be enjoyed any time of the day.
Ingredients That Shine
At the heart of this salad are the fresh vegetables that bring both color and crunch. Cherry tomatoes add a burst of sweetness, while diced cucumber provides a refreshing bite. The addition of Kalamata olives introduces a savory element that complements the tuna beautifully.
Crumbled feta cheese elevates the dish, offering a creamy texture that balances the crisp vegetables. With just a few simple ingredients, this fresh vegetable salad comes together effortlessly, making it a go-to recipe for those busy days.
Simple Preparation Steps
Preparing this Mediterranean Tuna Salad is a breeze. Start by combining the drained tuna with the chopped vegetables in a large bowl. The vibrant colors of the ingredients create an inviting presentation that is sure to impress.
Next, whisk together the olive oil dressing, which ties all the flavors together. Drizzle it over the salad and gently toss to combine. This no cook Mediterranean meal is ready in just 15 minutes, making it an excellent choice for a quick lunch or dinner.
Serving Suggestions
This salad is incredibly versatile and can be served in various ways. For a light meal, enjoy it over a bed of mixed greens. Alternatively, scoop the salad into pita bread for a satisfying sandwich option.
Pair it with a slice of pita bread and a refreshing glass of lemon-infused water for a complete dining experience. The combination of flavors and textures will leave you feeling nourished and satisfied.
Nutritional Benefits
Not only is this Mediterranean Tuna Salad delicious, but it also offers numerous health benefits. With approximately 250 calories per serving, it provides a balanced mix of protein and healthy fats, making it a great addition to any diet.
The use of fresh ingredients ensures that you are getting essential vitamins and minerals, while the high protein content from the tuna and feta cheese supports muscle health and keeps you feeling full longer.
Final Thoughts
This Mediterranean Tuna Salad is more than just a meal; it’s a celebration of fresh ingredients and vibrant flavors. Whether you’re looking for a quick lunch or a light dinner, this salad fits the bill perfectly.
With its ease of preparation and delicious taste, it’s sure to become a staple in your kitchen. Enjoy the benefits of a healthy Mediterranean diet with this delightful recipe that showcases the best of what fresh ingredients have to offer.
Quick and Easy Mediterranean Tuna Salad
This Mediterranean Tuna Salad combines canned tuna with fresh vegetables and a simple olive oil dressing. The recipe takes just 15 minutes to prepare and serves 2-4 people, making it an ideal choice for a nutritious meal.
Ingredients
- 1 can (5 oz) tuna, drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 bell pepper, diced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Mixed greens or pita bread for serving
Instructions
- Combine Ingredients: In a large bowl, mix together the drained tuna, cherry tomatoes, cucumber, red onion, bell pepper, olives, and feta cheese.
- Make Dressing: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Toss Salad: Pour the dressing over the salad and gently toss to combine all ingredients.
- Serve: Serve the salad over mixed greens, with crackers, or in pita bread.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
Nutrition Information
- Servings: 2-4 servings
- Calories: 250kcal
- Fat: 15g
- Protein: 20g
- Carbohydrates: 10g