Dinner

Mouthwatering Mediterranean Tuna Salad Recipe

Name: Mouthwatering Mediterranean Tuna Salad Recipe
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1/3 cup olive oil; 3 tbsp red wine vinegar; 1 tbsp lemon juice; 1 tsp oregano; 1/2 tsp salt; 1/4 tsp black pepper; 1/4 tsp red pepper flakes; 1 cucumber, diced into bite-sized pieces; 1 pint grape tomatoes, halved lengthwise; 1/2 red onion, thinly sliced; 1/4 bunch fresh parsley, roughly chopped; 15 oz cannellini beans, drained and rinsed; 12 oz canned tuna (solid or chunk, packed in oil or water), drained; 2 oz feta cheese, crumbled

Byanna orden January 9, 2026January 9, 2026

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Introduction

This Mediterranean Tuna Salad combines flaky tuna, creamy cannellini beans, and crisp vegetables tossed in a bright red wine vinaigrette. With fresh cucumber, grape tomatoes, and tangy feta, it’s a quick and satisfying no-cook meal perfect for busy weeknights or meal prep.

A close-up view of a white bowl filled with a colorful layered salad placed on a white marbled surface. The bottom layer is a mix of bright green cucumber slices and white beans. Above that, there are chunks of light pink tuna, scattered with halved red cherry tomatoes. Thin slices of purple-red onion are layered unevenly over the salad, with small bits of white feta cheese sprinkled on top. The salad is garnished with green chopped herbs throughout. The background is softly blurred with neutral tones, highlighting the fresh, vibrant colors of the salad. photo taken with an iphone --ar 4:5 --v 7

Ingredients

For the vinaigrette:

1/3 cup olive oil
3 tbsp red wine vinegar
1 tbsp lemon juice
1 tsp oregano
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp red pepper flakes

For the salad:

1 cucumber
1 pint grape tomatoes
1/2 red onion
1/4 bunch parsley
15 oz cannellini beans (rinsed and drained)
12 oz canned tuna (drained)
2 oz feta cheese, crumbled

Instructions

Step 1: In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, oregano, salt, black pepper, and red pepper flakes until well combined. This bright dressing balances the richness of the oil and coats the salad evenly.
Step 2: While the vinaigrette rests, prepare the vegetables: halve the grape tomatoes lengthwise, dice the cucumber into bite-sized pieces, thinly slice the red onion, and roughly chop the parsley. Thin onion slices mellow their sharpness and blend nicely.
Step 3: Add the prepared cucumber, tomatoes, red onion, and parsley to a large bowl. Pour the vinaigrette over the vegetables and toss gently to coat. Let this mixture sit for a few minutes to absorb the flavors.
Step 4: Open and drain the canned tuna and cannellini beans. Rinse the beans under cold water to reduce excess sodium. Gently fold the tuna, beans, and crumbled feta into the vegetable mixture. Fold carefully to keep tuna pieces intact and maintain texture.

Tips & Variations

Use oil-packed tuna for richer flavor or water-packed for a lighter salad.
Substitute chickpeas or navy beans if you don’t have cannellini beans.
Replace red wine vinegar with apple cider or white wine vinegar if needed, adjusting lemon juice to taste.
Swap feta cheese with goat cheese or parmesan, or omit it for a dairy-free version.
Soak red onion slices in cold water for 10 minutes if you prefer a milder taste.
Fresh basil or cilantro can replace parsley for a different herbaceous note.

Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. The flavors improve as it sits, making it perfect for meal prep. Stir well before serving because the dressing may settle. You can also prep ingredients separately and combine just before eating to keep textures fresh.

How to Serve

The image shows a bowl of layered salad on a white marbled surface. The base layer is a mix of white beans and small green cucumber slices, topped with bright red cherry tomatoes cut in halves. Scattered throughout are chunks of light pink tuna and crumbled white feta cheese. Thin slices of purple red onion are spread across the top, and finely chopped green herbs are sprinkled all over, adding a fresh green touch. The bowl itself is white, rounded with a smooth texture. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tuna instead of canned?

This salad is designed for canned tuna due to ease and texture, but you could substitute cooked fresh tuna chunks if you prefer. Just be sure to cool the fish before adding and handle gently to avoid breaking it apart too much.

Is this salad suitable for meal prep?

Yes, it’s excellent for meal prep. Keep the salad refrigerated and assemble or dress just before eating if you want the freshest texture. The flavors actually deepen if allowed to sit, making it even more delicious the next day.