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Mediterranean Tuna Salad

This nutritious and flavorful Mediterranean Tuna Salad has tender orzo pasta, olive-oil-packed tuna, crisp cucumbers, smoky red peppers, tangy red onions, fresh herbs, and a lemon-oregano vinaigrette.
Course lunch, Salad
Cuisine Mediterranean
Keyword Mediterranean Tuna Salad
Prep Time 35 minutes
Cook Time 9 minutes
Total Time 44 minutes
Servings 6 as a side
Calories 441kcal
Author Chelsea
Cost $8.21

Ingredients

Dressing

  • 1/4 cup (54g) red wine vinegar
  • 2 tablespoons (31g) Dijon mustard (do not use regular mustard)
  • 1 teaspoon dried oregano
  • 1 clove garlic, minced (1 teaspoon)
  • 1/2 cup (98g) extra virgin olive oil
  • 3 tablespoons (47g) lemon juice + 1/2 teaspoon lemon zest (1 large lemon)
  • 1 tablespoon (24g) honey
  • Fine sea salt and pepper

Salad

  • 1 cup (155g) orzo pasta (measured when dry)
  • 2 cans (5 oz.; 142g EACH) tuna (preferably packed in olive oil), drained
  • 1 cup (170g) diced (jarred) roasted red bell peppers, (~3-4 peppers) Note 1
  • 1/2 cup (65g) drained and coarsely chopped kalamata olives
  • 1/2 cup (18g) chopped flat leaf Italian parsley
  • 1/2 cup (61g) diced red onion (~1/2 an onion) Note 2
  • 1-1/3 cup (180g) chopped cucumber (~1 english cucumber or 3 Persian/salad cucumbers)
  • 1/2 cup (62g) crumbled feta cheese

Instructions

  • DRESSING: Add all the dressing ingredients to a Mason jar and season (to taste) with fine sea salt and pepper. I add 1/2 teaspoon and 1/4 teaspoon pepper (add to personal preference). Seal the jar and shake vigorously to combine. Store in the fridge while preparing the rest of the salad.
  • ORZO PASTA: Cook 1 cup of dry pasta according to package directions. Don't forget to salt the pasta water (I add 1 teaspoon to every 4 cups of water). Without salting the water, the whole salad will taste underseasoned. Drain pasta, rinse under cold water, let cool, and allow to dry. Transfer to a large bowl and toss with 2-3 tablespoons of the dressing.
  • VEGGIE PREP: Meanwhile, prep the rest of the ingredients: drain the tuna and flake it apart with a fork. Add to the drained pasta. Drain and coarsely dice the roasted bell peppers, coarsely chop the olives, finely chop the parsley, dice the red onion, and chop the cucumber(s). Add all the ingredients to the bowl with the pasta and tuna. Add in the feta cheese.
  • ENJOY: Drizzle on dressing to your desired preference. (We use most of the dressing, but usually have a few tablespoons leftover -- you can use all of it or less depending on how dressed you like your salads. Also, if the salad is sitting out for a bit, it does absorb the dressing fairly quickly and may need to add a bit more occasionally.) Gently toss the salad and enjoy immediately. This salad doesn't store well once dressed.

Video

Notes

Note 1: Most grocery stores keep roasted red peppers near the pickles, capers, and artichoke hearts. Here's what I use.
Note 2: If you’re sensitive to the flavor of raw red onion, soak the diced onions in salted ice water for 10 minutes. Drain thoroughly before adding into the salad

Nutrition

Calories: 441kcal | Carbohydrates: 39g | Protein: 10g | Fat: 28g | Saturated Fat: 6g | Cholesterol: 18mg | Sodium: 1140mg | Potassium: 336mg | Fiber: 4g | Sugar: 5g | Vitamin A: 2036IU | Vitamin C: 49mg | Calcium: 174mg | Iron: 3mg