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Mediterranean tuna salad with creamy feta dressing


A tuna salad in contrast to every other you’ve had earlier than! Tabbouleh vibes with a creamy feta dressing, loaded with vibrant Mediterranean favourites like lemon, olives, tomato, cucumber and crimson radish. Eat in a bowl with a spoon. Or stuff into pita bread. SO GOOD!

Mediterranean tuna salad in a bowl

What I actually love about this salad: Chopping all the things up so the salad has a spoon-able tabbouleh-like texture that acts like a mop for the creamy-lemony feta dressing. So that you get a little bit of all the things in each single mouthful!

Mediterranean tuna salad

That is a type of recipes that was created with a selected aim: to make a wholesome salad utilizing canned tuna that was really, correctly I need to eat that tasty, not simply meh, okay, I assume I’ve to make do with the canned tuna sort meal, and even worse – but it surely’s wholesome, so I’ll undergo by means of one thing bland.

No. I can’t. I simply can’t sacrifice enjoyment of meals for the sake of low calorie consuming. Life is simply too brief to eat miserably, even for skinny denims!

However, actually tasty meals that additionally occur to be low carb, gluten-free, low calorie and economical are particular.

At present’s Mediterranean Tuna Salad is one such recipe. I hope you adore it as a lot as I do!

Mediterranean tuna salad in pita pockets

Elements for this Mediterranean tuna salad

Suppose: a loaded tabbouleh. Besides with tuna, a creamy feta dressing, added bulk and dietary goodness from kale, plus olives, capsicum and crimson radish.

Hmmm…studying that again, it actually doesn’t sound much like tabbouleh in any respect! However you get my drift. It has a tabbouleh like spoon-able texture. Nevertheless it’s extra substantial so you may have it as a meal.

THE CREAMy FETA DRESSING

This salad will get good flavour from the tuna tumbled all all through so the dressing itself doesn’t want a ton of substances. Additionally, the feta does a whole lot of heavy lifting right here!

  • Danish feta – That is the creamy sort of feta. The feel is midway between a crumbly Greek feta and smooth goats cheese. It crumbles however in a smeary manner and it may be used to toss by means of salads but additionally simply purees right into a creamy dressing.

    If utilizing Greek feta, the extra crumbly sort (ie your fingers don’t get smeary whenever you crumble it), the dressing will take just a little extra blitzing effort to make it clean and a dollop of yogurt to assist make it creamy wouldn’t go astray both.

  • Lemon juice – Contemporary and tangy! The dressing is vibrant and tangy, paying homage to tabbouleh however not as sharp (tabbouleh is normally simply lemon). The lemon tang offsets the creaminess of the feta.

  • Additional virgin olive oil – The higher the standard, the higher the flavour!

  • Salt and pepper – For seasoning.

CANNED TUNA – CHOOSING

Not all tuna is created equal and never all tuna is sourced responsibly!

Use a tuna in olive oil for a tastier possibility, and select:

  • finest – skipjack tuna pole and line caught

  • acceptable – FAD-free purse seine caught skipjack tuna (commonest at giant Australian grocery shops)

Don’t purchase bluefin and large eye tuna (endangered), or tuna that’s caught utilizing FADs with purse seine nets, gillnetting and longlining (excessive value to marine life). Go for skipjack tuna, and eat much less albacore and yellowfin tuna.

Verify the canned tuna label to find out tuna species and fishing methodology. For really useful manufacturers and extra info on selecting accountable canned tuna, learn this submit: Selecting sustainable canned tuna.


THE SALAD STUFF

OK! And lastly the leafy inexperienced and vegetable stuff that goes inside this tuna salad. Professional tip: Curly kale is straightforward to cut into little items as a result of it virtually “self crumbles” when you begin chopping!

  • Kale – I take advantage of curly kale on this salad as a result of it’s simpler to cut into little items because of the form of leaf which lends itself to “crumbling” as you chop (so long as it’s contemporary and perky not previous and floppy). Nonetheless, tuscan kale (aka cavolo nero/black or lacinato kale) can be utilized in a pinch.

    Different choices – child spinach, cabbage or different greens sturdy sufficient to finely chop.

  • Pink radish – For perky freshness and wonderful little pops of pink! Substitute with crimson onion or inexperienced onion.

  • Pink capsicum – A medium or giant dimension one. Yellow would even be nice and add to the kaleidoscope of color right here!

  • Tomatoes – In contrast to many salads the place tomato is chopped into small items, we aren’t deseeding it right this moment. Scrape all of the watery seeds into the salad – it types a part of the “dressing”!

  • Kalamata olives – Entire pitted olives that we’ll lower into 4 items. I like doing that since you get these little juicy briny bits of olives littered all through the salad. Pre-sliced olives don’t have fairly the identical meaty little chew to it, although you may completely use it for comfort.

  • Parsley – For herby freshness, and a nod to the tabbouleh-aspiration.

  • Cucumber – I take advantage of what we name Lebanese cucumbers right here, those which might be round 18cm / 7″ lengthy. In case you are utilizing the lengthy telegraph cucumbers (about 30cm / 12″ lengthy), you’ll want simply over half.


The right way to make this fabulous tuna salad

One of many extra technical recipes on this web site:

  1. Blitz the dressing

  2. Toss all the things collectively

(Forgive me, typically I’ve to search out methods to amuse myself throughout lengthy days working at house alone!😂)

1. MAKE Creamy feta dressing

I discover it best to make use of a stick blender for this dressing. There’s not sufficient quantity to make use of a daily dimension meals processor although a small one would work. A blender is a little bit of a ache for small quantity creamy dressings, I discover. Too arduous to scrap all of it out.

  1. Blitz the feta, lemon, oil, salt and pepper till clean.

  2. Modify the thickness if wanted utilizing a teaspoon of water at a time. Objective: Thick drizzle-able consistency. ⚠️ Don’t make it too watery as a result of the juices from the greens will dilute the dressing when all of it will get tossed collectively.

2. TOSS SALAD

I haven’t included step photographs for chopping the greens as a result of it doesn’t actually matter what form or the way you chop them, so long as they’re small spoon-able dimension. Nonetheless, I demo the vegetable chopping within the recipe video under.

  1. Toss in levels – Put the kale, capsicum, tomato (scrape in all of the juices too), cucumber, radish and olives. Pour over all of the dressing and toss properly. Crumble within the feta and toss once more – it is going to smear which is an effective factor!

  2. Tuna chunks – Then add the tuna. Break it up gently into chunks as you gently toss it by means of. I personally like having chunks relatively than tiny crumbly bits of tuna which is why I add the tuna final.

And also you’re performed – time to eat!

Making Mediterranean tuna salad
Stuffing pita pockets with Mediterranean tuna salad

Methods to eat this tuna salad

It’s fairly properly documented within the decade of recipes contained on this web site that I’m a giant fan of salads you may eat with a spoon relatively than a knife and fork (proof right here and right here and right here). In some way simply makes salads appear extra satisfying as a meal, relatively than a bowl of wimpy leafy greens that has me reaching into the cookie jar half an hour after dinner. (I can actually *hear* my mom rolling her eyes as she reads this, telling me to develop up! 😂)

Anyway, all that was resulting in the ground-breaking instruction to serve this salad in a bowl and eat it with a spoon.

Or – stuff it into pita pockets for the perfect tuna sandwich of your life. – Nagi x

PS Mmmm, that could be a little bit of an excessively grandiose assertion! Let’s say it’s equal finest with the traditional Tuna Sandwich. I’ve a really huge smooth spot for that one. And in addition see under the recipe card for some extra canned tuna recipe choices that I’m proud to say all proceed to obtain rave critiques, even from canned tuna skeptics! 😇


Watch tips on how to make it

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Mediterranean tuna salad in a bowl

Mediterranean tuna salad with creamy feta dressing

Servings3 – 4

Faucet or hover to scale

Recipe video above. A tuna salad in contrast to every other you’ve got had earlier than! Tabbouleh vibes with a creamy feta dressing, loaded with vibrant Mediterranean favourites like lemon, olives, tomato, cucumber and crimson radish. Eat in a bowl with a spoon. Or stuff into pita bread. SO GOOD!Low cal, nutritious, low carb, economical, filling and outstandingly scrumptious. It is a house run!

Elements

Salad:

  • 3 tightly packed cups finely chopped curly kale (~6 – 7 kale stems, sure actually!) (Be aware 1)
  • 2 tomatoes , chopped into 1 cm / 1/3″ squares (use the juices too!)
  • 1 crimson capsicum / bell pepper , chopped into 8mm / 1/3″ squares
  • 1 cucumber , lower lengthwise into 6 or 8 wedges, the chopped into 8mm/1/3″ items
  • 1 cup roughly chopped parsley leaves
  • 8 crimson radish , chopped into 8mm / 1/3″ squares (sub 1 small crimson onion or 2 inexperienced onion stems)
  • 1/2 cup complete pitted kalamata olives , lower into quarters
  • 50g/ 1.5 oz Danish feta (the creamy kind, not crumbly Greek feta) (Be aware 2)
  • 425g/ 15 oz canned tuna in oil , drained (Be aware 3, select responsibly)

Directions

  • Dressing – Put all of the substances EXCEPT the water in a jug simply giant sufficient to suit the pinnacle of a stick blender. Blitz till clean. Add water 1 tsp at a time till it is a thick drizzle-able consistency (do not dilute flavour an excessive amount of). Then style and add extra salt if wanted (feta saltiness varies by model).

  • Salad – Place all of the salad substances EXCEPT the feta and tuna in a big bowl. Pour over the dressing, toss. Crumble feta in, toss (it is going to smear – we like!). Add the tuna and gently toss, attempting to maintain some chunks relatively than all of it crumbling into tiny items.

  • Style and add extra lemon if desired (I get pleasure from this on the tart aspect – tuna can take it!).

  • Serve in bowls with spoons for digging in! Tuck heat pita pockets on the aspect, or use the tuna salad to stuff contained in the pita (it is sooooo good!).

Recipe Notes:

1. Kale – Objective right here is to cut it up such as you would parsley for tabbouleh or garnishing! Curly kale is less complicated to cut as a result of the form of leaf lends itself to “crumbling” (so long as it’s contemporary and perky, not previous and floppy). Nonetheless, tuscan kale (aka cavolo nero/black or lacinato kale – photograph right here) can be utilized in a pinch.
Finely chopped kale (watch video) Seize the bottom of the kale stem and run your hand up the stem to strip the leaves off. Discard robust stem (or add to vegetable inventory). Bundle the kale leaves tightly then finely chop such as you would parsley leaves! I run my knife by means of to chop finely into strips, then I chop 90° the opposite manner. Or – use your meals processor 🙂 (Although the items will get just a little smaller). To measure, pack tightly into cups. You actually will want 5 giant or 6 to 7 medium stems!
Substitute – child spinach, cabbage or different greens sturdy sufficient to finely chop.
2. Danish feta – the creamy sort, blends effortlessly right into a creamy dressing. If utilizing Greek feta, the dressing will take just a little extra blitzing effort to make it clean and a dollop of yogurt to assist make it creamy wouldn’t go astray both.
3. Tuna in oil is tastier than tuna in brine / spring water!
Sustainable decisions – learn the can label and go for: skipjack tuna that’s pole and line caught ie no nets (finest) or FAD-free (subsequent finest). Keep away from: Bluefin and bigeye tuna. Eat much less: Yellowfin and albacore. See Selecting Sustainable Canned Tuna for my information.
4. Additional flavouring choices – This salad will get flavour and salt from tuna so the dressing doesn’t want wild flavours. If you wish to use this dressing on a aspect salad, counsel including one or all these choices to provide it a flavour enhance (else you would possibly discover it just a little plain):
2 tbsp finely chopped contemporary dill
1/8 – 1/4 tsp finely chopped garlic (use with warning, uncooked garlic flavour will be harsh)
1/2 tsp dried oregano
Additional salt

Leftovers holds up properly for two days as a result of kale doesn’t flip right into a soggy mess even as soon as dressed. It does get just a little watery although (from tomato and cucumber juices) so in case you intend to make forward or hold leftovers, I’d add just a little further feta within the dressing and skip the water to make it thicker (like mayo consistency) to anticipate the dilution.
Diet per serving for 4 individuals.

Diet Info:

Energy: 421cal (21%)Carbohydrates: 11g (4%)Protein: 30g (60%)Fats: 29g (45%)Saturated Fats: 7g (44%)Polyunsaturated Fats: 4gMonounsaturated Fats: 16gLdl cholesterol: 37mg (12%)Sodium: 1208mg (53%)Potassium: 709mg (20%)Fiber: 4g (17%)Sugar: 5g (6%)Vitamin A: 5621IU (112%)Vitamin C: 100mg (121%)Calcium: 254mg (25%)Iron: 3mg (17%)

For canned tuna skeptics

Learn the rave critiques! So many skeptics transformed!

Lifetime of Dozer

You’d swear they have been huge hunks of beef, the way in which he was eyeing off these (un-opened) cans. 😂



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