Mediterranean Tuna Salad with Creamy Feta Dressing Recipe
A vibrant Mediterranean tuna salad featuring finely chopped kale, fresh vegetables, kalamata olives, and chunks of tuna, all tossed in a creamy and tangy Danish feta dressing. This refreshing and nutritious salad is perfect as a wholesome lunch or light dinner, served with warm pita bread for a satisfying meal experience.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Scale
Salad:
- 3 tightly packed cups finely chopped curly kale (~6 – 7 kale stems)
- 2 tomatoes, chopped into 1 cm / 1/3″ squares (including juices)
- 1 red capsicum / bell pepper, chopped into 8mm / 1/3″ squares
- 1 cucumber, cut lengthwise into 6 or 8 wedges, then chopped into 8mm / 1/3″ pieces
- 1 cup roughly chopped parsley leaves
- 8 red radishes, chopped into 8mm / 1/3″ squares (substitute 1 small red onion or 2 green onion stems if desired)
- 1/2 cup whole pitted kalamata olives, quartered
- 50g / 1.5 oz Danish feta (creamy, not crumbly Greek style)
- 425g / 15 oz canned tuna in oil, drained (choose sustainably sourced tuna)
Dressing:
- 100g / 3.5 oz Danish feta (creamy style)
- 3 tbsp lemon juice
- 4 tbsp extra virgin olive oil
- 1/2 small garlic clove
- 1/2 tsp cooking salt / kosher salt
- 1/4 tsp black pepper
- 1 tbsp water, if needed to adjust consistency
Serving Option:
- Pita bread pockets, warmed and cut in half
- Optional dressing flavor variations (see Notes)
Instructions
- Prepare the Dressing: Place all dressing ingredients except the water into a jug just large enough to fit the head of a stick blender. Blitz until smooth and creamy. Add water one teaspoon at a time to adjust to a thick drizzle-able consistency, taking care not to dilute the flavor. Taste and adjust salt as needed, considering feta’s saltiness varies by brand.
- Assemble the Salad: In a large bowl, combine all salad ingredients except the feta and tuna. Pour the dressing over the vegetables and toss well to coat evenly.
- Add Feta and Tuna: Crumble the feta over the dressed salad and toss again, allowing some smearing for extra creaminess. Gently add the tuna chunks and toss carefully to keep some chunks intact rather than breaking all into tiny pieces.
- Final Seasoning and Serve: Taste your salad and add additional lemon juice if you prefer a tarter flavor profile, as the tuna pairs well with it. Serve the salad in bowls with spoons, and offer warm pita pockets either on the side or stuffed with the tuna salad for a delightful Mediterranean meal.
Notes
- Note 1: Curly kale should be finely chopped to ensure tenderness and easier eating.
- Note 2: Use creamy Danish feta rather than crumbly Greek feta for a smooth dressing texture.
- Note 3: Choose sustainably sourced canned tuna in oil for best flavor and environmental consideration.
- Note 4: Dressing flavor variations include adding fresh herbs like dill or oregano, a pinch of smoked paprika, or a splash of red wine vinegar for an extra zest.
Keywords: Mediterranean tuna salad, kale tuna salad, feta dressing salad, healthy tuna salad, no-cook salad, easy lunch salad, Mediterranean diet
