Mediterranean tuna salad

Mediterranean tuna salad is a real super salad and perfect for a light meal prep or a protein-rich dinner. The classic tuna salad is often served on bread, but this salad variation doesn’t need any mayonnaise and is a refreshing treat, especially in summer. With its colorful ingredients such as tuna, cucumber, tomatoes, olives, artichokes, feta and fresh herbs, it provides all the important nutrients to keep you full and satisfied.

Ingredients for Mediterranean tuna salad

The ingredients of a dish are always decisive for the taste. That’s why you should try to buy as much fresh produce as possible – and, of course, seasonal and regional produce.

You can even grow your own fresh herbs without a garden. You can put a few pots of herbs on the balcony or simply in the kitchen on the windowsill.

This Mediterranean tuna salad doesn’t need any mayonnaise and therefore tastes particularly fresh. So grab your shopping bag and buy the following ingredients (you’ll find the exact quantities below in the recipe card):

• Tinned tuna (drained)
• Kalamata olives (pitted)
• Artichoke hearts from the jar (in water)
• Red onion
• Small cucumbers
• Cherry tomatoes
• parsley
• Mint
• Feta cheese
• Lemon
• Olive oil
• Sumac
• Salt and pepper

Which tuna for a quick salad?

If you have the time, money and desire, fry yourself a fresh tuna steak for the salad! That would be a deluxe upgrade with a taste guarantee. But since it’s supposed to be a quick salad, canned fish is the right choice.

I always use tuna in its own juice from a sustainable catch. Tuna in oil is too greasy for salads – I prefer it on my pizza. Take the best quality and a can size that you will use up. If a little more or less tuna ends up in the salad bowl, that’s perfectly fine.

Preparing the tuna salad is so easy

Salads are so popular because they are so easy to prepare. All you need are a few nimble fingers to slice. But it’s also okay if you take your time preparing it.

And, of course, because salads are super healthy – most of them anyway. This salad variation is not only healthy, but also very high in protein. Ideal for athletes and low-carb eaters.

Brief instructions for the Mediterranean tuna salad (you will find the exact recipe instructions below):

1. Drain everything from cans and jars.
2. Halve the onion and cut into slices.
3. Wash the cucumbers and tomatoes and cut into pieces.
4. Cut the olives and artichokes into small pieces too.
5. Crumble the feta and place in a bowl with the chopped vegetables and tuna.
6. Wash and roughly chop the parsley and mint.
7. For the dressing, mix the olive oil, lemon juice, sumac, salt and pepper in a small bowl.
8. Pour the dressing over the salad, mix well and enjoy the Mediterranean tuna salad.

Variation options and serving tips

The great thing about salads is that they are flexible in terms of ingredients and you can vary them from time to time. This means you can add anything that tastes good and that you like. Here are a few ideas from me:

• Leaf lettuces such as lollo, lamb’s lettuce and romaine lettuce hearts. Rocket brings a spicy note to the salad bowl and radicchio a more bitter one.
• Capers are nice and salty and replenish your sodium levels in summer. They are also a bit of an experience because they burst open when you bite into them.
• If you also like it a little sweet, fresh fruit such as apricots, figs or nectarines go perfectly with the salad.
• Peppers – whether red peppers, green peppers or yellow peppers, they all go well in the spicy tuna salad.
• Would you like it a little crunchy? Then toast some stale bread in the pan and optimize this recipe with crispy croutons.

Do you have guests over? You can then arrange the plates individually and place the tuna and feta on top of the chopped salad ingredients at the end. Drizzle the dressing over the tuna salad and serve as a starter.

And what goes well with tuna salad?

Actually, this salad already has everything in it. But a little bread always goes a long way – wrap the Mediterranean salad in Lebanese flatbread or fill a pita bread with it. If you like it a little spicier, try the olive bread with halloumi!

How long does the tuna salad keep?

Have you already mixed all the ingredients? Then eat it the same day. You can still eat the rest the next day if you have chilled it in the fridge. However, everything is then a bit mushy and I personally like it fresh and crunchy.

Mediterranean tuna salad is a great meal prep dish. It’s just important that you don’t mix the tuna and dressing with the chopped ingredients yet, but store everything separately in the fridge overnight and then mix everything well before serving.

But enough talk now. Try this quick & easy salad and let me know in the comments if you like it. Have fun chopping and, of course, bon appétit.

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Recipe for Mediterranean tuna salad

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I still have lots of delicious salad recipes. How about a Greek salad with watermelon or a spicy freekeh salad, for example?