🥗 Mediterranean Tuna Salad Bowl with Fresh Veggies & Feta
🕒 Ready in: 15 minutes
Serves: 2
✅ Ingredients:
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1 can (5–6 oz) tuna in olive oil or water, drained
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1 cup cherry tomatoes, halved
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1/2 cucumber, diced
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1/2 red bell pepper, diced
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1/4 red onion, thinly sliced
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1/4 cup Kalamata olives, pitted and halved
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1/2 cup crumbled feta cheese
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2 cups mixed greens or arugula
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1/2 avocado, sliced (optional)
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2 tbsp extra virgin olive oil
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1 tbsp red wine vinegar or lemon juice
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1/2 tsp dried oregano
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Salt & black pepper, to taste
🥣 Instructions:
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Prepare the veggies: Wash and chop the cucumber, tomatoes, bell pepper, red onion, and avocado.
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Make the dressing: In a small bowl, whisk together olive oil, red wine vinegar (or lemon juice), oregano, salt, and pepper.
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Assemble the bowl:
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Start with a bed of greens.
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Top with tuna, tomatoes, cucumber, bell pepper, onion, olives, and avocado.
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Sprinkle feta cheese over the top.
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Dress and toss:
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Drizzle the dressing over the bowl.
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Toss lightly or leave layered for presentation.
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Serve immediately with pita bread, whole grain crackers, or on its own.
❓Q&A
Q1: Can I use fresh tuna instead of canned?
A: Yes! Grilled or seared fresh tuna works great. Just season with salt, pepper, and olive oil, then cook to your preference.
Q2: Is this salad good for meal prep?
A: Yes, but keep the dressing separate and add right before eating. Also, keep tuna and greens stored separately for best texture.
Q3: Can I make this salad dairy-free?
A: Absolutely! Just omit the feta or replace it with a plant-based feta alternative.
Q4: What kind of tuna is best?
A: Tuna packed in olive oil adds more flavor and richness, but tuna in water works for a lighter option.
Q5: How do I make it more filling?
A: Add quinoa, chickpeas, or a hard-boiled egg. You can also double the tuna for extra protein.
Q6: How long does it last in the fridge?
A: Once assembled, eat within 24 hours for best texture. Unassembled components can last 3–4 days refrigerated.