Mediterranean Tuna Salad

Mediterranean Tuna Salad Recipe

Looking for a fresh, tasty, and nutritious dish you can prepare in minutes? This Mediterranean Tuna Salad combines traditional Mediterranean ingredients to offer an experience full of freshness and flavor. Perfect for hot days or for those who prefer light meals, it is ideal for maintaining a healthy lifestyle without giving up the pleasure of eating well.

Preparation time

Organize your time with this quick and easy recipe. Here's a summary to help you plan your day:

• Preparation: 10 minutes
• Cooking: Not required
• Total: 10 minutes
• Servings: 4
• Difficulty: Easy

Ingredients

Main ingredients

• 2 cans of tuna in oil or water, drained
• 1 cup cooked chickpeas, well rinsed if canned
• 1 medium cucumber, diced into small cubes
• 2 ripe tomatoes, diced
• 1/2 red onion, finely chopped
• 10 pitted black olives, sliced
• A handful of fresh parsley, chopped
• 3 tablespoons extra virgin olive oil
• The juice of 1 fresh lemon
• Salt to taste
• Freshly ground black pepper to taste

If you can't find fresh parsley, you can use chopped cilantro, which will add another fresh note to the salad. For a vegetarian option, omit the tuna and add more chickpeas or feta cheese.

Utensils we will use

• A large bowl for mixing
• Sharp knife
• Cutting board
• Spoon or spatula for mixing
• Colander for draining tuna and chickpeas
• Lemon squeezer (optional)

Preparation

1. Ingredient preparation

1. Wash and drain: Rinse the chickpeas well if using canned ones to remove the preserving liquid. Drain the tuna to prevent the salad from being oily.
2. Chopping vegetables: Wash the cucumber and tomato well. Cut the cucumber into small cubes so that they mix easily with the rest of the ingredients. Do the same with the tomatoes and red onion; chop finely for a better balance of textures and flavors.
3. Fresh parsley: Finely chop the parsley to add freshness and a Mediterranean aroma to the salad.

2. Salad mix

1. Combine the ingredients: In the large bowl, mix the tuna, chickpeas, cucumber, tomato, red onion, and black olives. The contrast of textures will combine the crunchy with the soft.
2. Add parsley: Incorporate the chopped parsley so that it is evenly distributed and provides that green and fresh touch characteristic of the Mediterranean.

3. Dressing preparation

1. Mix the liquids: In a small bowl, mix the olive oil with the lemon juice. This dressing provides a balance between healthy fat and refreshing acidity.
2. Season: Add salt and pepper to taste; remember that tuna and olives already provide some salt, so it's better to adjust little by little.

4. Dressing and serving

1. Incorporate the dressing: Pour the dressing over the salad and mix gently so that each bite is infused with the fresh Mediterranean flavor.
2. Ready to serve: Serve immediately to preserve the crunchy texture of the vegetables and the freshness of the dressing.

To finish and serve

Before bringing the salad to the table, adjust the seasoning if necessary. You can accompany the salad with whole wheat bread or a portion of wild rice. If you like to experiment, check out this chickpea pasta salad recipe to combine with other similar ingredients and keep the Mediterranean spirit on your menu.

I want to share these tips with you

• Proper cleaning: Always rinse canned chickpeas to avoid metallic flavors and reduce sodium.
• Balanced flavor: Adjust the amount of lemon juice to achieve the right acidity that will highlight the tuna without overpowering the vegetables.
• Crunchy texture: Chop the vegetables into uniform sizes so that each spoonful is pleasant and consistent in texture.
• Smart substitutes: If you don't have black olives, green ones work well, but they provide a slightly more intense flavor.
• Ideal pairing: This salad goes perfectly with a white wine fresh Sauvignon Blanc type or a natural lemonade to highlight its freshness.

Nutritional Information per serving

• Calories: 320 kcal
• Proteins: 25 g
• Fats: 15 g
• Carbohydrates: 20 g
• Fiber: 6 g

These values are approximate and may vary depending on the ingredients and portions used at home.

5 keys to make it perfect

1. Choose quality tuna: Always prefer tuna in olive oil for an authentic flavor TunaOfTheSea, or natural if you are looking for a lighter version.
2. Do not overload the salad: Mediterranean freshness is achieved with a balance between its ingredients, not with excessive dressing or heavy ingredients.
3. Use fresh ingredients: Ensure a crispy texture with freshly cut vegetables.
4. Dress just before serving: To preserve the mix of textures and prevent the vegetables from wilting.
5. Complement with fresh herbs: Such as parsley, which provides unique aroma and flavor MediterraneanFreshness.

When is it ideal to enjoy it?

This salad is the perfect choice for summer days when you are looking for fresh and light dishes that keep you hydrated and satisfied effortlessly. It is also ideal for office lunches or an informal dinner at home. Thanks to its ease of preparation and authentic flavor, it becomes a regular option for those who love Mediterranean style and want a quick and nutritious dish. In addition, its freshness and combination of flavors make it irresistible for family gatherings or celebrations with friends. To try new ideas, you can look at the mango and cucumber salad with chili, which brings a refreshing and spicy twist to your table.

Comparison table between Mediterranean Tuna Salad and similar recipes

Share your experience with this recipe

The kitchen is a space to experiment and enjoy, and this Mediterranean Tuna Salad is no exception. Go ahead and prepare this recipe and comment on how it turned out, what variations you made, and what other ingredients you added. Every experience adds up and helps create a more knowledgeable and creative community in the kitchen. Remember that the beauty of SaladsOfTheSea lies in their versatility and freshness, so add your touch!

Culinary glossary for Mediterranean Tuna Salad

• Drain: To remove liquid or water from an ingredient, such as canned tuna or chickpeas, to prevent excess moisture.
• Parsley: Fresh aromatic herb used to add flavor and freshness to salads and Mediterranean dishes.
• Dressing: Liquid mixture poured over the salad to give it flavor, commonly made with oil, vinegar or lemon, and seasonings.
• Finely chopped: To cut ingredients into very small pieces for better mixing and flavor distribution.
• Chickpeas: Legume rich in protein and fiber, which provides creamy texture and balance to the salad.

This video shows you step-by-step how to prepare a fresh and delicious Mediterranean Tuna Salad with tips for a perfect result.

In this recording, you will discover easy and quick variations of tuna salads to incorporate into your daily diet with FreshMediterranean.