Description
This Mouthwatering Mediterranean Tuna Salad combines flaky tuna, creamy cannellini beans, and crisp fresh vegetables like cucumber and grape tomatoes, all tossed in a vibrant red wine vinaigrette with lemon, oregano, and a touch of red pepper flakes. Finished with tangy feta cheese and fresh parsley, this no-cook salad is perfect for a quick, protein-packed, and refreshing meal. Ideal for busy weeknights or meal prep, it offers delicious Mediterranean flavors that get better as they marinate together.
Ingredients
Scale
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, 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
Instructions
- Build the Vinaigrette: In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, oregano, salt, black pepper, and red pepper flakes until well combined. The acidity balances the richness of the oil and creates a bright, flavorful dressing.
- Prepare the Vegetables and Herbs: While the vinaigrette rests, halve the grape tomatoes lengthwise, dice the cucumber into bite-sized pieces, thinly slice the red onion paper-thin to avoid overpowering flavors, and roughly chop the parsley for fresh herbal notes.
- Combine Vegetables with Dressing: Add the prepared cucumber, tomatoes, red onion, and parsley into a large bowl. Pour the vinaigrette over them and toss gently to coat all ingredients evenly. Allow the mixture to rest for a few minutes so the vegetables absorb the dressing’s flavors.
- Add Protein and Finish the Salad: Open and thoroughly drain the canned tuna and cannellini beans (rinse beans under cold water to reduce sodium). Gently fold the tuna, beans, and crumbled feta cheese into the dressed vegetable mixture, taking care to keep the tuna in nice flakes to maintain texture. Folding preserves the salad’s integrity and keeps it from becoming mushy.
Notes
- Drain tuna and beans well to prevent a watery salad.
- Fold in feta cheese gently at the end to keep it in chunks and avoid mushiness.
- Soak red onion slices in cold water for 10 minutes if you want a milder onion flavor.
- Let the salad sit for at least 15 minutes before serving to let flavors meld.
- Substitute canned salmon or cooked chicken for tuna, chickpeas for cannellini beans, or goat cheese/parmesan for feta.
- Store salad in an airtight container in the refrigerator for up to 3 days. Stir before serving.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: Mediterranean tuna salad, tuna salad recipe, no-cook salad, canned tuna salad, healthy tuna salad, easy weeknight dinner, high protein salad
