Mediterranean Tuna Olive Salad: A Zesty, Protein-Packed Delight.Â
YourNewFoods.com is thrilled to bring you a delightful dive into the refreshing world of salads with our latest feature.
This dish is a symphony of flavors, textures, and nutritional benefits that promise to transport your taste buds to the sunny Mediterranean coast.
This salad is versatile and bursting with vibrant ingredients, perfect for a quick lunch, a healthy side dish, or a light dinner.
Key Takeaways
| Benefit | Description |
|---|---|
| Nutritious | Packed with protein from tuna, fiber from veggies, and healthy fats from olives and olive oil. |
| Flavorful | A Mediterranean medley of briny olives, tangy sun-dried tomatoes, and zesty dressing. |
| Versatile | Enjoy it as a salad, stuffed in pitas/wraps, or over greens for a satisfying meal. |
| Easy | Just a few simple ingredients and 10 minutes of prep time. |
Introduction
What is Mediterranean Tuna Olive Salad?
The Mediterranean Tuna Olive Salad is a vibrant and flavorful dish embodying the Mediterranean diet’s essence.Â
It’s a delightful combination of protein-rich tuna, briny olives, tangy sun-dried tomatoes, crisp cucumbers, and a zesty dressing.
Why is Mediterranean Tuna Olive Salad so popular?
This salad’s popularity lies in its incredible flavor profile and nutritional value.
It’s a perfect harmony of savory, tangy, and briny tastes that tantalize your taste buds.
Additionally, it’s an excellent source of lean protein, healthy fats, and fiber, making it a satisfying and nourishing meal option.
What are the benefits of making Mediterranean Tuna Olive Salad at home?
By preparing this salad at home, you can control the quality of ingredients and customize it to your liking.Â
It’s also incredibly budget-friendly, making it an excellent choice for those looking for a delicious and nutritious meal without breaking the bank.
Ingredients
Here’s a table of the ingredients you’ll need to make this delightful salad:
| Ingredient | Amount |
|---|---|
| Tuna in water (drained) | 1 can (5-6 ounces) |
| Mixed olives (pitted and sliced) | 1/4 cup |
| Sun-dried tomatoes (chopped) | 1/4 cup |
| Cucumber (diced) | 1 small |
| Feta cheese (crumbled) | 2 tablespoons |
| Extra virgin olive oil | 2 tablespoons |
| Red wine vinegar | 1 tablespoon |
| Dried oregano | 1 teaspoon |
| Salt and pepper | To taste |
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Preparation Time and Servings
- Prep Time: 10 minutes
- Total Time: 40 minutes (including chilling)
- Servings: 2-4 (depending on portion size)
What Each Ingredient Adds to the Recipe
- Tuna: The star of the show, providing a lean source of protein and a delightful, flaky texture.
- Olives: Add a briny, savory depth of flavor and a satisfying chew.
- Sun-dried Tomatoes: Contribute a tangy, slightly sweet kick and a chewy texture.
- Cucumber: Brings a refreshing crunch and a subtle coolness to balance the bold flavors.
- Feta Cheese: (Optional) Adds a creamy, salty note that complements the other ingredients beautifully.
- Olive Oil: Provides a rich, fruity base for the dressing and contributes healthy fats.
- Red Wine Vinegar: Lends a bright, acidic tang to the dressing, cutting through the richness.
- Dried Oregano: Offers an earthy, herbaceous aroma and flavor, tying the Mediterranean elements together.
Hints and Tips
- Use high-quality tuna packed in water for the best flavor and texture.
- Dice the cucumber into small pieces for better distribution throughout the salad.
- Let the salad chill for at least 30 minutes to allow the flavors to meld and develop.
- Adjust the amount of salt and pepper to suit your taste preferences.
- For an extra kick, you can add a pinch of red pepper flakes or a squeeze of fresh lemon juice.
Variations
- Vegan/Dairy-Free: Omit the feta cheese for a dairy-free, vegan version.
- Keto-Friendly: Omit the sun-dried tomatoes to reduce the carb count and keep it keto-friendly.
- Mediterranean Quinoa Salad: Add cooked quinoa for a heartier, grain-based salad.
- Greek-Style: Substitute Kalamata olives for the mixed olives and add diced red onion and chopped parsley.
Serving Suggestions
- Enjoy it as a refreshing salad on its own or over a bed of greens.
- Stuff it into pita pockets or wraps for a portable and satisfying lunch.
- Serve it as a side dish alongside grilled meats, fish, or vegetables.
- Use it as a topping for bruschetta or crostini for an easy appetizer.
Nutrition Values
Based on a serving size of 1/4 of the recipe:
- Calories: 220
- Total Fat: 16g
- Saturated Fat: 3g
- Cholesterol: 20mg
- Sodium: 540mg
- Total Carbohydrates: 8g
- Dietary Fiber: 2g
- Total Sugars: 3g
- Protein: 14g
Difficulty Level: Easy
The Mediterranean Tuna Olive Salad is an easy recipe that requires minimal preparation and cooking skills. The simple steps of combining the ingredients and letting them chill make it a perfect choice for busy weeknights or meal-prepping.
We have plenty of Tuna salad recipes for you to make making sure you have plenty of choice to keep your meals varied and interesting.
Storage
This salad can be stored in an airtight container in the refrigerator for up to 3-4 days. However, it’s best to consume it within the first couple of days for optimal freshness and texture.
History of the Mediterranean Tuna Olive Salad
The Mediterranean Tuna Olive Salad is a modern interpretation of the classic flavors and ingredients found in the Mediterranean region. Tuna, olives, and olive oil have been staples in the Mediterranean diet for centuries, known for their health benefits and culinary versatility.
This salad’s origins can be traced back to the coastal regions of countries like Greece, Italy, and Spain, where fresh seafood, vegetables, and olive oil are integral parts of the local cuisine.Â
Over time, the recipe has evolved to incorporate other Mediterranean ingredients like sun-dried tomatoes and feta cheese, creating a delightful fusion of flavors.
Conclusion
The Mediterranean Tuna Olive Salad is a true celebration of the vibrant and healthy Mediterranean cuisine.Â
Its perfect balance of flavors, textures, and nutritional values make it an ideal choice for those seeking a satisfying and delicious meal.Â
Whether you’re looking for a quick lunch, a light dinner, or a tasty side dish, this salad is sure to become a staple in your kitchen.
FAQs
Can I use canned tuna packed in oil instead of water?
You can, but the salad may become overly greasy. Tuna packed in water is recommended for a lighter and fresher taste.
Can I substitute black olives for the mixed olives?
Absolutely! Black olives will work perfectly well in this salad. Just adjust the quantity according to your preference.
Can I add other vegetables to the salad?
Yes, you can experiment with adding other Mediterranean-inspired veggies like bell peppers, red onions, or artichoke hearts.
Is this salad gluten-free?
Yes, this Mediterranean Tuna Olive Salad is naturally gluten-free, making it suitable for those following a gluten-free diet.
Can I use fresh herbs instead of dried oregano?
Certainly! Fresh herbs like parsley, basil, or oregano can add a lovely touch of freshness to the salad.
How long does this salad last in the fridge?
The salad can be stored in an airtight container in the refrigerator for up to 3-4 days. However, it’s best consumed within the first couple of days for optimal freshness and texture.
Can I make this salad ahead of time?
Yes, you can prepare the salad a day in advance and let it chill in the fridge overnight. The flavors will have time to meld and develop even more.
Can I use another type of vinegar instead of red wine vinegar?
You can substitute with other vinegar varieties like white wine vinegar, sherry vinegar, or even lemon juice for a different flavor profile.
Is this salad suitable for a low-carb or keto diet?
With a few adjustments, like omitting the sun-dried tomatoes and using a keto-friendly dressing, this salad can be made keto-friendly.
Can I add cheese to this salad?
Yes, you can add other types of cheese like crumbled feta (as suggested in the recipe), grated Parmesan, or even cubed mozzarella for extra creaminess and flavor.
Mediterranean Tuna Olive Salad: Fresh and Flavorful
4
servings10
minutes30
minutes220
kcal40
minutesDive into the flavors of the Mediterranean with this Mediterranean Tuna Olive Salad.
Packed with lean protein from tuna, healthy fats from olives and olive oil, and vibrant tastes from sun-dried tomatoes and cucumber, this low-carb, high-protein salad is perfect for a quick lunch or a nutritious dinner.
Whether following a low-carb lifestyle or simply craving a fresh, flavorful meal, this easy-to-make salad brings a piece of the Mediterranean to your table.
Ingredients
1 can 1 can 5-6 ounces Tuna in water, drained
1/4 cup 34 g mixed olives, pitted and sliced
1/4 cup 28 g sun-dried tomatoes, chopped
1 1 small cucumber, diced
2 tbsp 2 tbsp feta cheese, crumbled (optional, omit for dairy-free)
2 tbsp 2 tbsp extra virgin olive oil
1 tbsp 1 tbsp red wine vinegar
1 tsp 1 tsp dried oregano
Salt and pepper to taste
Directions
- Combine Salad Ingredients: In a large mixing bowl, toss the drained tuna, olives, sun-dried tomatoes, cucumber, and feta cheese (if using).
- Dress It Up: In a small bowl, whisk together the olive oil, red wine vinegar, and dried oregano. Season with salt and pepper according to your taste.
- Mix: Pour the dressing over the salad ingredients and gently toss to ensure everything is well coated.
- Chill and Serve: Let the salad chill in the fridge for about 30 minutes before serving. This allows the flavors to meld beautifully.
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