Mediterranean Tuna Salad
A quick and refreshing Mediterranean Tuna Salad featuring orzo, crisp vegetables, and protein-rich tuna, tossed in a zesty lemon and olive oil dressing. Perfect for a light lunch, side dish, or meal prep, it’s packed with flavor, fiber, and heart-healthy fats.
Equipment
- 1 Wide-mouth Mason Jar (for dressing) or other sealable container
- 1 Large bowl
- 1 Pot (for cooking orzo)
- 1 Colander (for draining orzo)
- 1 Zester or Grater (for lemon zest)
Ingredients
Dressing
- ¼ cup red wine vinegar
- 2 tbsp Dijon mustard
- 1 tsp dried oregano
- 1 tsp minced garlic
- ½ cup olive oil
- Zest of ½ large lemon
- 3 tbsp lemon juice
- 1 tbsp honey
- ½ tsp salt adjust to taste
- ¼ tsp black pepper adjust to taste
Salad
- 1 cup dry orzo pasta
- 2 5-ounce cans tuna in olive oil, drained
- 1 cup diced roasted red bell peppers jarred
- ½ cup chopped kalamata olives
- ½ cup finely chopped fresh parsley
- ½ cup diced red onion ½ medium onion
- 1 ⅓ cup chopped cucumber 1 English cucumber or 3 small salad cucumbers
- ½ cup crumbled feta cheese
Instructions
- Prepare the Lemon Dressing: Start by making the salad dressing to allow the flavors to meld while you prep the other ingredients. In a wide-mouth mason jar or any sealable container, combine ¼ cup red wine vinegar, 2 tablespoons Dijon mustard, 1 teaspoon dried oregano, and 1 teaspoon minced garlic. Zest half of a large lemon to get about ½ teaspoon of zest, then squeeze out 3 tablespoons of fresh lemon juice. Add the zest and juice to the jar along with ½ cup of olive oil and 1 tablespoon of honey. Season with ½ teaspoon salt and ¼ teaspoon freshly cracked black pepper. Seal the jar tightly and shake vigorously until the dressing is emulsified and slightly thickened. Place the jar in the refrigerator to chill while you prepare the salad ingredients—this will help the flavors deepen.
- Cook the Orzo Pasta: Bring a large pot of water—about 12 cups—to a rolling boil over high heat. Add 1 tablespoon of salt to the water to enhance the pasta’s flavor. Gently stir in 1 cup of dry orzo pasta and cook according to package instructions until al dente, usually 7–9 minutes. Stir occasionally to prevent the orzo from sticking. Once cooked, drain the pasta using a colander and immediately rinse it under cold running water for about 20 seconds to stop the cooking process and cool it slightly. Shake off any excess water and transfer the orzo to a large mixing bowl. This step ensures the pasta remains firm and doesn’t become mushy once mixed with the other ingredients.
- Toss Pasta with Initial Dressing: Before adding the salad ingredients, give the dressing jar another good shake. Pour about one-third of the dressing over the slightly cooled orzo. Using a large spoon or spatula, gently toss the pasta until it is evenly coated. This step ensures each orzo piece absorbs the bright, tangy flavors of the lemon dressing. Refrigerate the coated pasta for a few minutes while you chop and prep the remaining salad ingredients.
- Prepare Tuna and Vegetables: Drain the two cans of tuna thoroughly to remove excess oil. Dice 1 cup of roasted red bell peppers (jarred), chop ½ cup of kalamata olives, finely chop ½ cup of fresh parsley, dice ½ cup of red onion (½ medium onion), and chop 1 ⅓ cups of cucumber (1 English cucumber or 3 small salad cucumbers). If you’re sensitive to raw onions, you can soak the diced onion in salted ice water for 10 minutes to mellow its flavor, then drain thoroughly. These fresh, colorful vegetables provide crunch, flavor, and nutrients to the salad.
- Combine Salad Ingredients: Once all vegetables and tuna are prepped, add them to the bowl with the dressed orzo. This includes the drained tuna, roasted red peppers, chopped olives, parsley, red onion, cucumber, and crumbled feta cheese (½ cup). Gently fold the ingredients together with a spatula or large spoon, taking care not to break up the tuna too much. Ensure the mixture is evenly combined, so every bite contains a balance of pasta, veggies, tuna, and feta.
- Add Remaining Dressing to Taste: Shake the remaining dressing again, then drizzle a little at a time over the salad. Toss gently to combine. Depending on how long the salad sits before serving, you may want to add a bit more dressing later, as the orzo and vegetables can absorb some of the flavors. Taste and adjust seasoning with extra salt or pepper if needed. The goal is a perfectly balanced salad with a tangy, slightly sweet, and herbaceous flavor.
- Serve and Store Tips: Serve the salad immediately for the best texture and freshness. This Mediterranean Tuna Salad is ideal for lunch, a light dinner, or as a side dish. If you need to prepare it ahead of time, keep the dressing separate and combine just before serving to prevent the orzo and vegetables from becoming soggy. Store leftovers in the fridge with the dressing on the side, and shake or stir the dressing before using again.
- Optional Garnish and Variations: For extra flavor and presentation, sprinkle additional chopped parsley or crumbled feta on top before serving. You can also add a few cherry tomatoes or a squeeze of fresh lemon juice for extra brightness. This salad is versatile and can be easily adapted with seasonal vegetables or different herbs, making it a perfect, everyday healthy meal.
Notes
- Soften Onions if Desired: For a milder flavor, soak diced red onion in salted ice water for 10 minutes, then drain before adding to the salad.
- Make-Ahead Tip: Prepare the orzo, tuna, and vegetables in advance, but keep the dressing separate. Combine just before serving for maximum freshness.
- Adjust Dressing Amount: The salad may not require all the dressing at once—add gradually to prevent it from becoming soggy.
- Ingredient Substitutions: Swap roasted red peppers with sun-dried tomatoes or switch kalamata olives for green olives for a flavor twist.
- Feta Alternatives: For a creamier texture, try ricotta salata or omit cheese for a lighter, dairy-free option.
- Temperature Tip: Serve chilled or at room temperature—both enhance the bright, Mediterranean flavors.
