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Mediterranean Tuna Protein Salad - Bright, Fresh, and Satisfying

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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Canned tuna: Two 5-ounce cans, drained. Use tuna packed in olive oil for richer flavor, or water-packed for a leaner option.
  • Chickpeas: 1 cup cooked (or half a 15-ounce can), drained and rinsed, for extra protein and texture.
  • Cherry tomatoes: 1 cup, halved, for juicy sweetness.
  • Cucumber: 1 cup, chopped. Persian or English cucumbers work best for crisp texture.
  • Red onion: 1/4 cup, thinly sliced. Soak in cold water for 5 minutes if you want a milder bite.
  • Kalamata olives: 1/3 cup, pitted and halved, for briny depth.
  • Roasted red peppers: 1/3 cup, sliced, for sweetness and color.
  • Fresh parsley: 1/4 cup, chopped. Adds brightness.
  • Fresh dill or basil: 2 tablespoons, chopped. Dill feels classic; basil adds a softer, sweet note.
  • Capers (optional): 1 tablespoon, rinsed, for a salty punch.
  • Feta cheese (optional): 1/3 cup, crumbled, for creamy tang.
  • Baby arugula or mixed greens: 2–3 cups, as a base or to fold in.
  • Extra-virgin olive oil: 3 tablespoons, for the dressing.
  • Lemon: Zest and juice of 1 large lemon.
  • Dijon mustard: 1 teaspoon, to help the dressing emulsify.
  • Garlic: 1 small clove, finely grated or minced.
  • Dried oregano: 1/2 teaspoon, classic Mediterranean seasoning.
  • Sea salt and black pepper: To taste.

Method
 

  1. Make the dressing: In a small bowl, whisk olive oil, lemon zest and juice, Dijon, garlic, oregano, a pinch of salt, and several grinds of pepper until glossy and emulsified.
  2. Prep the mix-ins: Halve the tomatoes, chop the cucumber, slice the onion, halve the olives, slice the roasted peppers, and chop the herbs.
  3. Combine the base: In a large bowl, add drained tuna and flake gently with a fork. Add chickpeas, tomatoes, cucumber, onion, olives, roasted peppers, parsley, and dill or basil. Add capers if using.
  4. Toss with dressing: Pour the dressing over the salad and toss gently to coat, keeping some tuna pieces chunky for texture.
  5. Add greens and feta: Fold in arugula or serve the salad over a bed of greens. Sprinkle feta on top, if using.
  6. Taste and adjust: Add more lemon, salt, or pepper as needed. If it tastes flat, a small splash of red wine vinegar can brighten it further.
  7. Serve: Enjoy immediately, or chill for 15–20 minutes to let the flavors meld. Great with warm pita, crusty bread, or on its own.