Name: Mediterranean Tuna Salad with Creamy Feta Dressing Recipe
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 3 tightly packed cups finely chopped curly kale (~6–7 kale stems); 2 tomatoes, chopped into 1 cm / 1/3″ squares (use the juices too); 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 radish, chopped into 8mm / 1/3″ squares (or substitute 1 small red onion or 2 green onion stems); 1/2 cup whole pitted kalamata olives, cut into quarters; 50g / 1.5 oz Danish feta (creamy sort, not crumbly Greek feta); 425g / 15 oz canned tuna in oil, drained (choose responsibly); 100g / 3.5 oz Danish feta; 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; Pita bread pockets, warmed and cut in half; See Dressing extra flavour options (not specified)

Introduction

This Mediterranean tuna salad is a vibrant and healthy dish packed with fresh vegetables, hearty kale, and flavorful tuna. The creamy feta dressing adds a tangy richness that ties all the ingredients together beautifully. Perfect for a light lunch or a satisfying dinner with warm pita bread on the side.

A white bowl filled with a mixed salad showing multiple layers: the base consists of chopped green leafy vegetables, diced red bell peppers, and chopped cucumbers, topped with chunks of light pink tuna and scattered deep purple Kalamata olives. Crumbled white feta cheese is spread over the top, with a drizzle of white creamy dressing. On the right side, two large triangular pieces of toasted pita bread with browned spots rest against the salad. A vintage silver fork is placed inside the bowl on top of the salad. The bowl sits on a white marbled surface with a textured white cloth nearby. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

3 tightly packed cups finely chopped curly kale (about 6–7 kale stems)

2 tomatoes, chopped into 1 cm (1/3 inch) squares, including juices

1 red capsicum (bell pepper), chopped into 8 mm (1/3 inch) squares

1 cucumber, cut lengthwise into 6 or 8 wedges, then chopped into 8 mm (1/3 inch) pieces

1 cup roughly chopped parsley leaves

8 red radishes, chopped into 8 mm (1/3 inch) squares (or substitute 1 small red onion or 2 green onion stems)

1/2 cup whole pitted kalamata olives, cut into quarters

50g (1.5 oz) Danish feta (creamy, not crumbly Greek feta)

425g (15 oz) canned tuna in oil, drained

Dressing:

100g (3.5 oz) Danish feta

3 tbsp lemon juice

4 tbsp extra virgin olive oil

1/2 small garlic clove

1/2 tsp cooking salt or kosher salt

1/4 tsp black pepper

1 tbsp water (if needed)

Serving option:

Pita bread pockets, warmed and cut in half

Instructions

Step 1: Make the dressing by placing all ingredients except the water into a jug just large enough for a stick blender. Blend until smooth. Add water one teaspoon at a time until the dressing reaches a thick drizzle-able consistency without diluting the flavor. Taste and adjust salt if needed.

Step 2: In a large bowl, combine all the salad ingredients except the feta and tuna. Pour the dressing on top and toss to coat evenly.

Step 3: Crumble the feta over the salad and toss again. The feta will smear deliciously into the greens.

Step 4: Add the drained tuna and gently toss, trying to keep some chunks intact rather than breaking it all apart.

Step 5: Taste the salad and add more lemon juice if you prefer a tarter flavor. Serve in bowls with spoons, alongside warm pita pockets to enjoy on the side or stuffed with the salad.

Tips & Variations

Use creamy Danish feta for the best dressing texture—crumbly Greek feta won’t blend as smoothly.

If you want a bit of extra flavor, try adding a pinch of dried oregano or a dash of smoked paprika to the dressing.

Substitute radishes with finely chopped red onion or green onion for a milder bite.

For a gluten-free option, serve with gluten-free flatbread or enjoy the salad on its own.

FAQs

Can I use fresh tuna instead of canned tuna?

This recipe is designed for canned tuna for its convenience and texture. Fresh tuna can be used if cooked and flaked, but the flavor and texture will differ.

Is this salad suitable for a low-carb diet?

Yes, this salad is naturally low in carbohydrates and packed with protein and vegetables, making it a great option for low-carb and keto-friendly meals.