Author: Food Dolls

Get ready to jazz up your salad game with our mouthwatering Mediterranean tuna salad. Filled with vibrant veggies, tasty tuna, and a zesty vinaigrette, this salad will have you counting down the minutes until mealtime!

What is Mediterranean Tuna Salad?

This Mediterranean tuna salad is one of our absolute favorites when we’re looking for a quick, easy, and healthy meal. And we love that it’s as much a feast for our eyes as it is for our taste buds! With all of its vibrant colors and flavors, it’s like a rainbow on your plate. 

We start with crisp romaine lettuce for the base and add other veggies like juicy cherry tomatoes and crunchy cucumber slices. We toss in butter beans and chickpeas, too, for a creamy texture,. Then we top it all off with savory tuna, tangy pepperoncini, briny Kalamata olives, and zesty red onion. 

And in our opinion, no salad is complete without dressing! Our vinaigrette is a light combination of olive oil, lemon juice, and a hint of honey, all whisked together with Dijon mustard and aromatic herbs. It’s a sweet and savory combination that’s going to have you craving this salad on the regular!

Ingredients You Need

Salad

• Butter beans – These butter beans add a deliciously nutty flavor and an unbeatable, satisfyingly smooth texture.
• Chickpeas – These little protein-packed morsels will keep you feeling full and energized with their fiber-rich goodness.
• Solid or chunk tuna in water or olive oil – Tuna adds a savory punch of flavor and gives the salad a protein boost.
• Halved cherry tomatoes – Bursting with juicy sweetness, cherry tomatoes add a pop of color and freshness to the salad.
• Sliced cucumber – Cucumber slices give the salad a crisp and refreshing crunch!
• Shredded or chopped romaine lettuce – Romaine is the perfect base for the salad — it’s light and fresh, and it mingles well with all the other tasty ingredients.
• Chopped pepperoncini – Spice up your salad with these zesty pepperoncini! These fiery little peppers bring the heat and add a tangy kick to every forkful.
• Chopped parsley and basil – Say hello to our herbaceous heroes, parsley, and basil! They’re here to bring a fresh and fragrant vibe to the salad, turning up the flavor volume to eleven.
• Pitted kalamata olives – These salty superstars are the Mediterranean mavens of our salad scene, adding a rich and briny flavor that’ll transport your taste buds to sunny shores.
• Chopped red onion – Red onions are a bold and beautiful addition, bringing their sharp and tangy flavor to the salad. Be sure to soak them for a few minutes before adding them so that they can mellow out a little.

Master Vinaigrette: 

• Olive oil – Olive oil is the base of the vinaigrette — it gives it a luxurious texture and a hint of Mediterranean flavor.
• Lemon juice – Fresh lemon juice adds a burst of tangy brightness to the mix.
• White or red wine vinegar – Vinegar gives the vinaigrette a subtle tang that balances out the other ingredients.
• Honey – Honey smooths out any sharp flavors and gives the dressing a touch of sweetness.
• Dijon mustard – We love how Dijon gives this dressing a touch of tangy earthiness. 
• Cloves of garlic – Garlic adds a kick of aromatic flavor. Be sure to mince it finely and evenly before adding it to the vinaigrette. 
• Dried oregano – Oregano infuses the vinaigrette with Mediterranean flavor.
• Salt – Salt enhances the other ingredients making the vinaigrette perfectly balanced and full of flavor! 
• Coarsely ground black pepper – Sprinkle in just a bit of spice with a dash of black pepper.

How to Make Mediterranean Tuna Salad

• Combine beans. Drain and rinse the butter beans and chickpeas and add them to a large bowl. 
• Add remaining ingredients. Place the tuna, vegetables, and herbs in the bowl with the beans. 
• Make dressing. Add all of the ingredients for the vinaigrette to a separate bowl and whisk until fully combined. 
• Toss. Transfer the vinaigrette to the bowl with the salad and toss together to coat the veggies, tuna, and beans.
• Serve. Immediately serve or chill the salad.

Variations

• Grilled Vegetables – Kick things up a notch by adding some smoky grilled zucchini, bell peppers, or eggplant.
• Quinoa or Farro – Mix things up a bit by throwing in some cooked quinoa or farro for a hearty, wholesome twist.
• Feta Cheese – Sprinkle some crumbled feta over your salad for a burst of tangy goodness!
• Avocado – Slide in some creamy slices for a dose of healthy fats.
• Artichoke Hearts – Toss in some marinated artichoke hearts for a touch of even more Mediterranean flair. 
• Toasted Nuts – Sprinkle toasted pine nuts, almonds, or walnuts over your salad for a satisfying crunch and a burst of nutty flavor. 
• Sun-Dried Tomatoes – Chop up some sun-dried tomatoes for concentrated sweet and savory flavor. 
• Fresh Herbs – Experiment with fresh herbs like mint, cilantro, or dill to add a pop of freshness and aroma to your salad. 
• Balsamic – Swap out the regular vinegar for balsamic to add a touch of sweetness and depth to your dressing.
• Maple Mustard – Trade honey for maple syrup and swap Dijon for whole grain mustard for a unique flavor profile. 
• Greek Yogurt – Mix the vinaigrette with Greek yogurt for a tangy, creamy dressing.

Can I Store Leftovers? 

One of the best parts about this Mediterranean tuna salad is that it lasts for days which makes it perfect for meal prep! Just don’t freeze it — it will be soggy when thawed. 

Store this quick and easy salad in an airtight container in the fridge for 3-4 days. We recommend storing it separately from the dressing so that the greens don’t wilt or become soggy.

More Easy + Fishy Recipes

We absolutely adore how quickly you can whip up a fish dish! If you are on Team Fish like we are, check out more of our simple recipes that are packed full of flavor.

Easy Mediterranean Tilapia

Baked Feta Salmon

Air Fried Tilapia

Parmesan Crusted Salmon with Mango Salsa

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Mediterranean Tuna Salad Recipe

This Mediterranean tuna salad gives the classic recipe an upgrade with a sweet and savory vinaigrette and lots of fresh veggies!

Course: Appetizer, Main Course

Cuisine: American, Mediterranean

Keyword: mediterranean tuna salad

Servings: 2 servings

Author: Food Dolls

Ingredients

Mediterranean Tuna Salad

• 1 15 ounce can butter beans, drained and rinsed
• 1 15 ounce can chickpeas drained and rinsed
• 3 (4.5 ounces) cans of solid or chunk tuna in water or olive oil
• 1/2 cup Halved cherry tomatoes
• 1 large sliced cucumber
• 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 min
• 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

• In a large bowl, combine the drained and rinsed butter beans and chickpeas.
  1 15 ounce can, 1 15 ounce can chickpeas
• Add in the solid or chunk tuna from the glass jars or cans.
  3 (4.5 ounces) cans of solid or chunk tuna in water or olive oil
• Mix in the halved cherry tomatoes, sliced cucumber, shredded or chopped romaine lettuce, chopped parsley and basil, pitted kalamata olives, and chopped red onion, peperoncini.
  1/2 cup Halved cherry tomatoes, 1 large sliced cucumber, 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 min, 1/4 cup chopped peperoncini pepper
• In a separate bowl, whisk together the olive oil, lemon juice, white or red wine vinegar, honey, Dijon mustard, minced garlic, dried oregano, salt, and black pepper to make the 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, 1 teaspoon dried oregano, 1/2 teaspoon salt, 1/2 teaspoon coarsely ground black pepper
• Pour the vinaigrette over the salad ingredients and toss until everything is evenly coated.
• Serve immediately or refrigerate until ready to serve.

Nutrition

Serving: 1serving | Calories: 840kcal | Carbohydrates: 67g | Protein: 69g | Fat: 34g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 22g | Trans Fat: 0.01g | Cholesterol: 92mg | Sodium: 1509mg | Potassium: 2139mg | Fiber: 20g | Sugar: 21g | Vitamin A: 6720IU | Vitamin C: 40mg | Calcium: 176mg | Iron: 12mg