Tuna and Feta Salad

Name: Tuna and Feta Salad
Prep time: 5 min
Total time: 5 min
Ingredients: 1 cup cherry tomatoes (, halved); 1 red onion (, sliced); 1 cucumber (, sliced); 2 bell pepper (, sliced); 1/2 cup black olives; 150 g feta cheese (, cubed); 150 g canned tuna; 1/2 tsp salt; 1/2 tsp black peppers; 1 tbsp olive oil; 1/4 cup fresh parsley leaves (, chopped); 1 tbsp lemon juice

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This Tuna and Feta Salad is as wholesome as it gets, loaded with Feta cheese, protein (tuna) and minerals. And whilst you may think you already eat healthily, there’s no harm in having one more handy recipe up your sleeve.

We could all use the nourishment of a few extra colours in our diets.

Because there’s nothing worse than reaching for some fast food, just because you can’t think of what to rustle up for lunch. Plus, having a nice healthy lunch already packed for work will save you from eyeing those burgers, fries and soda in your cafeteria. You wouldn’t want your Tuna and Feta Salad to go to waste now, would you?

What is a Tuna and Feta Salad?

The best way to describe this salad is some fresh tuna, chopped with an array of fresh vegetables, hand-tossed with some feta cheese cubes, lemon juice, and olive oil. Each vegetable, such as red onions, cucumbers, bell peppers, and cherry tomatoes, brings a distinctive crunch and flavour that makes it appetizing to the tongue.

Why this recipe?

It’s got crunch, it’s got cheese, and it’s got appropriate amounts of protein. The salad is so fresh and colourful that it leaves you feeling utterly satisfied and happy after you’ve had a full bowl. We’re sure your burger and fries could never make you feel this way. Instead, that lingering guilt of choosing fast food over something nutritious and homemade will get to you just as soon as you devour the last bite of your burger. Plus, we bring you all kinds of recipes on this blog, and this particular one is guilt-free!

What’s in this Tuna and Feta Salad recipe?

Cherry tomatoes: Pick ones with a deep colour and firm skin; they’re the juiciest
Red onion: Have these finely chopped and ready
Cucumber: Peeled (if that’s how you like it) and chopped to your desired size
Bell pepper: Red and yellow ones are our favorites
Black olives: Chop these into halves or small circular rings
Feta cheese: If you’ve got a block, chop it up into smaller cubes
Canned tuna: Whichever you prefer is healthy for your salad
Salt and black pepper: Just the one you have at home
Olive oil: Extra-Virgin
Fresh parsley leaves: Chop these leaves as well
Lemon juice: Preferably freshly squeezed

How to make the Tuna and Feta Salad?

Cut up all your vegetables:
Firstly, we’d want to make sure that all the ingredients we use are chopped into portions of your choice. If you ask us, we like our red onions finely chopped because of the strong flavour even the diced onions carry.

The cherry tomatoes can be left as they are, or slice them through once if you would like. Slice the olives into halves or small rings, along with the cucumber. Finally, also chop the parsley.

Now that all the ingredients are the appropriate size of your choice, we can begin combing them. Add the tomatoes, onions, bell peppers, cucumbers and black olives in a large mixing bowl, and mix well until combined.

Now for the salad dressing or seasoning:
Add salt, ground black pepper, chopped parsley and lemon juice in the same bowl, and mix again.

Transfer all the salad that has been prepared till now onto a serving plate or bowl.

Finally, top the veggies with tuna and feta cubes, drizzle the salad with olive oil at the end, and then serve.

Your healthy meal Tuna and Feta Salad is ready to be chomped away!

Top Tips!

Drain the canned tuna before topping it in the salad. This is a great way to reduce some extra weight of the tuna for calorie-conscious people.
Some love their salad to consist of a spoonful or two of Greek Yoghurt.

Recipe Variations

You can go all-out and add the seasonal vegetables of your choice. For example, you can enjoy this salad alongside some lettuce if you can’t find parsley.
Another ingredient you might want to include in your salad are chickpeas, a great source of protein.
Spring onions, carrots, celery sticks, white and black beans are all components that will make this recipe more scrumptious and calorie-rich.
If you’re someone who isn’t looking for such a low carb salad, feel free to chop up some potatoes along with the veggies. We understand not everyone is habitual to consuming so many vegetables in a single meal without that ‘filling’ feeling we usually obtain from carbohydrates. So, feel free to add potatoes or your choice of carbohydrates into the salad.

Serving Suggestions

This Tuna and Feta Salad is hearty enough to become a meal. As well as being an excellent lunch-time meal that can be prepared in the morning and consumed during your work hours, it can also be a great dinner. Just pair it with some pita bread or any other bread of your choice! and of course, your favorit drink. But this recipe is especially suitable for those workaholics who don’t have time to whip up something nourishing and tasty in their day to day lives.

Recipe FAQ’s

How long is this salad good for?

If you keep this salad in the refrigerator, then it can last you about 3 to 5 days. We recommend you whip up a batch and have it 2-3 times throughout your workweek. It will save you time and energy on long nights. Sounds good, right?

There are many vegetables, but not so many ingredients. How should I make it more “filling”?

We hear you, and we totally get it. It is difficult to cook and prepare healthy recipes. On the other hand, once you consume them, they don’t satisfy that hunger in your stomach. This is because they may not be rich in carbohydrates. Carbohydrates are foods digested by your tummy slowly, triggering signals of feeling full to your brain. So, if you would like to incorporate this Tuna and Feta Salad into your daily regime, you’d have to alter it as per your needs. The carbohydrates you could add are potatoes, some bread (considering stuffing the salad in some pita bread), some extra cheese like mozzarella, so on and so forth. You can even add some pasta and turn this salad into Tuna and Feta Pasta Salad. Already, sounds yum!

Is this salad Gluten-free?

Yes, if you decide not to integrate any type of bread or pasta with this salad, it is totally gluten-free. However, if you add some bread or pasta, it wouldn’t be gluten-free. Nevertheless, you can still decide how much gluten you would like to consume and make this a recipe low in gluten.

I don’t like canned tuna. Can I try this recipe with something else?

Yes, you sure can. We get that not everyone is a tuna fan, so feel free to swap the tuna for some other protein like chicken, tofu, eggs or any other protein of your choice. In fact, if you’d like, you can load this salad with enough cheese and beans or chickpeas and make it a completely vegetarian one. The basic idea of this salad would remain the same; however, it can be altered to suit your needs.

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