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Mediterranean Diet Tuna Salad

It was the middle of summer and I was invited to a pool party. I knew the host would have hamburgers, hot dogs, spare ribs, and all kinds of meat. I wanted to enjoy the party but also be able to stick to my new healthy lifestyle. Tuna is a staple of the Mediterranean Diet, so I made up this Mediterranean Diet Tuna Salad recipe to bring to the party. It was a big hit with everyone.

I served it on Italian bread as open-faced sandwiches. It’s a hearty recipe with plenty of tasty ingredients so you don’t need to dress it up with anything. It’s perfect the way it is. The capers and marinated mushrooms add a pleasant saltiness. The beans make it a filling meal and add lots of dietary fiber. The lemon dressing adds a brightness and keeps the salad light, instead of weighing it down with mayonnaise.

Mediterranean Diet Tuna Salad

Ingredients:
2 5-oz. cans Cento tuna in olive oil
1 19-oz. can cannellini beans, rinsed
cherry or grape tomatoes, halved
1-2 celery stalks, sliced
capers
marinated mushrooms, rinsed
juice from half a lemon
1/2 teaspoon Dijon mustard
extra virgin olive oil
salt and pepper

Directions:
Drain the tuna. Rinse and drain the beans. Make a dressing out of the lemon juice, mustard and olive oil. Combine all ingredients in a mixing bowl and toss. Add salt and pepper to taste.

Notes:

  • This salad works great as open-faced sandwiches.
  • I didn’t put specific measurements on the vegetables. Use as much or as little as you like.
  • This tuna salad will keep in the refrigerator for 3-5 days.
  • You can make this recipe ahead of time and then take it as a quick lunch to work or school.
  • If you’re feeling adventurous, you can toss this salad with some pasta for a quick, tasty dinner.

Let me know if you try my Mediterranean Diet Tuna Salad recipe. It’s one of my new personal favorites. I’d love to know what you think about it.

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10 Lifestyle Upgrades
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