Real Food Mediterranean Tuna Zucchini Salad Recipes

MEDITERRANEAN TUNA SALAD

Mediterranean Tuna Salad image

I found the original recipe in an article and tweaked it to my taste. Have to say that I like this Mediterranean version of tuna salad better than normal mayo/prepared mustard version. Spread into pita bread or on sandwich bread and enjoy... I like to add slices of Swiss or Cheddar cheese and a handful of fresh spinach leaves.

Provided by Beth B. - South Carolina

Categories Salad Seafood Salad Recipes Tuna Salad Recipes

Time 35m

Yield 2

Number Of Ingredients 6

Ingredients

1 (6 ounce) can tuna in water, drained
3 tablespoons mayonnaise
2 tablespoons hummus spread
8 olives, chopped, or more to taste
1 teaspoon dried oregano, or more to taste
salt and ground black pepper to taste

Steps:

Use a fork to flake tuna into a small container. Add mayonnaise, hummus, and olives. Add oregano, salt, and pepper. Mix all ingredients well and refrigerate until chilled, about 30 minutes.

Nutrition Facts : Calories 295.8 calories, Carbohydrate 4.4 g, Cholesterol 33.4 mg, Fat 20.7 g, Fiber 1.8 g, Protein 23.2 g, SaturatedFat 3.2 g, Sodium 465.2 mg, Sugar 0.3 g

HEALTHIER MEDITERRANEAN TUNA SALAD

Healthier Mediterranean Tuna Salad image

A very refreshing and light snack or meal! This dish makes a great Mediterranean alternative to your stereotypical tuna salad made with mayonnaise. Serve with whole grain crackers.

Provided by Mareefer09

Categories Salad Seafood Salad Recipes Tuna Salad Recipes

Time 15m

Yield 4

Number Of Ingredients 8

Ingredients

2 (5 ounce) cans chunk light tuna in water, drained
¼ cup finely chopped red onion
¼ cup chopped fresh parsley
3 tablespoons olive oil
2 tablespoons freshly squeezed lemon juice
½ teaspoon lemon zest
¼ teaspoon salt
¼ teaspoon ground black pepper

Steps:

Combine tuna, onion, and parsley in a medium bowl.
Whisk oil, lemon juice, lemon zest, salt, and pepper to make the dressing. Toss with the tuna mixture.

Nutrition Facts : Calories 169.1 calories, Carbohydrate 1.6 g, Cholesterol 18.9 mg, Fat 10.7 g, Fiber 0.4 g, Protein 16.3 g, SaturatedFat 1.6 g, Sodium 179.6 mg, Sugar 0.5 g

MEDITERRANEAN ZUCCHINI AND CHICKPEA SALAD

Mediterranean Zucchini and Chickpea Salad image

Chopped zucchini, chickpeas, tomatoes, and fresh basil in a light balsamic dressing. Or you can use red wine vinegar! Makes a great side dish or light lunch. Not necessary, but best if chilled at least a couple hours to let flavors blend.

Provided by ChristineM

Categories Salad Vegetable Salad Recipes Zucchini Salad Recipes

Time 25m

Yield 6

Number Of Ingredients 16

Ingredients

2 cups diced zucchini
1 (15 ounce) can chickpeas, drained and rinsed
1 cup halved grape tomatoes
¾ cup chopped red bell pepper
½ cup chopped sweet onion (such as Vidalia®)
½ cup crumbled feta cheese
½ cup chopped Kalamata olives
⅓ cup olive oil
⅓ cup packed fresh basil leaves, roughly chopped
¼ cup white balsamic vinegar
1 tablespoon chopped fresh rosemary
1 tablespoon capers, drained and chopped
1 clove garlic, minced
½ teaspoon dried Greek oregano
1 pinch crushed red pepper flakes
salt and ground black pepper to taste

Steps:

Mix zucchini, chickpeas, tomatoes, red bell pepper, onion, feta, Kalamata olives, olive oil, basil, vinegar, rosemary, capers, garlic, oregano, red pepper flakes, salt, and black pepper together in a large bowl.

Nutrition Facts : Calories 258.4 calories, Carbohydrate 19 g, Cholesterol 11.1 mg, Fat 18.5 g, Fiber 3.8 g, Protein 5.6 g, SaturatedFat 4 g, Sodium 514.6 mg, Sugar 4.8 g

MEDITERRANEAN TUNA SALAD

Mediterranean Tuna Salad image

Provided by Food Network Kitchen

Time 25m

Yield 4 servings

Number Of Ingredients 12

Ingredients

2 teaspoons dijon mustard
Grated zest and juice of 1 lemon
1/3 cup extra-virgin olive oil, plus more for brushing
1/4 cup chopped fresh dill
Kosher salt and freshly ground pepper
1 12-ounce can solid white tuna in water, drained and flaked
1 14-ounce can chickpeas, drained and rinsed
1 Kirby cucumber, seeded and chopped
1 bunch scallions, sliced
1 pint cherry or grape tomatoes, halved
2 pieces pita or naan bread
1 head romaine lettuce, shredded

Steps:

Make the dressing: Whisk the mustard, lemon zest and lemon juice in a small bowl. Slowly whisk in the olive oil until well blended. Whisk in the dill, 1/2 teaspoon salt, and pepper to taste.
Toss the tuna, chickpeas, cucumber, scallions and tomatoes with 1/4 cup of the dressing in a medium bowl.
Heat a grill pan over medium-high heat. Lightly brush both sides of the pita with olive oil and season with salt and pepper. Cook until golden, about 1 minute per side. Cool slightly and cut into wedges.
Toss the romaine with the remaining dressing and divide among bowls. Top with the tuna salad and serve with the grilled pita.

Nutrition Facts : Calories 504, Fat 23 grams, SaturatedFat 3 grams, Cholesterol 36 milligrams, Sodium 812 milligrams, Carbohydrate 44 grams, Fiber 8 grams, Protein 31 grams

MEDITERRANEAN TUNA SALAD

Mediterranean Tuna Salad image

Make and share this Mediterranean Tuna Salad recipe from Food.com.

Provided by Katie Deegan

Categories Lunch/Snacks

Time 5m

Yield 4 serving(s)

Number Of Ingredients 7

Ingredients

1 pint cherry tomatoes, cut in half
4 tablespoons capers, drained and chopped
3 cups chopped fresh mixed vegetables (Ready Pac Salad Confetti)
1 head butter, lettece torn into 1-inch pieces
salt
fresh ground black pepper
8 ounces no-added-salt light chunk tuna in water, drained (Sustainable Seas)

Steps:

Combine the tomatoes and capers in a blender or food processor and process on low until you have a watery yet chunky dressing that will adhere to the salad.
Place the vegetables and lettuce in a bowl, add the dressing, season with salt and pepper, and toss to coat everything evenly.
Spoon the mixture evenly onto four plates and top each salad with 2 ounces of tuna.
Tips:.
Look for vegetable mixes with include cauliflower, cabbage, broccoli, zucchini and carrots.
Add ¼ cup basil to lift up the freshness for an additional 2 calories per serving.
Try adding 1 teaspoon of prepared horseradish to the tomato and caper dressing for a delicious metabolism booster with only an added 2 calories!

Nutrition Facts : Calories 141.2, Fat 1, SaturatedFat 0.2, Cholesterol 17, Sodium 632.8, Carbohydrate 14.6, Fiber 4.8, Sugar 4.9, Protein 18.5

MEDITERRANEAN TUNA SALAD

Mediterranean Tuna Salad image

In spite of a long list of ingredients, this tuna salad is very quick to prepare. You'll love the fresh flavors. -Renee Nash, Snoqualmie, Washington

Provided by Taste of Home

Categories Lunch

Time 25m

Yield 4 servings.

Number Of Ingredients 13

Ingredients

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
3 celery ribs, chopped
1 small sweet red pepper, chopped
4 green onions, chopped
2 tablespoons olive oil
2 tablespoons balsamic vinegar
2 tablespoons spicy brown mustard
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon pepper
2 cans (5 ounces each) albacore white tuna in water
4 cups shredded lettuce
1/2 cup crumbled feta or blue cheese, optional

Steps:

In a large bowl, combine the beans, celery, red pepper and green onions. In a small bowl, whisk the oil, vinegar, mustard, basil, salt and pepper. Pour over bean mixture; toss to coat. Gently stir in tuna., Serve over lettuce. Sprinkle with cheese if desired.

Nutrition Facts : Calories 282 calories, Fat 11g fat (2g saturated fat), Cholesterol 30mg cholesterol, Sodium 682mg sodium, Carbohydrate 23g carbohydrate (6g sugars, Fiber 6g fiber), Protein 23g protein. Diabetic Exchanges

MEDITERRANEAN ZUCCHINI SALAD

Mediterranean Zucchini Salad image

A great zucchini summer salad!

Provided by Nicole S.

Categories Salad Vegetable Salad Recipes Zucchini Salad Recipes

Time 20m

Yield 2

Number Of Ingredients 7

Ingredients

2 each zucchini, peeled
½ pint cherry tomatoes, quartered
1 cup pitted Kalamata olives, quartered
1 (6 ounce) jar quartered artichoke hearts, drained and chopped
2 tablespoons white wine vinegar
1 lemon, juiced
2 tablespoons crumbled feta cheese, or to taste

Steps:

Peel zucchini into thick strands. Divide between 2 bowls. Divide tomatoes, olives, artichokes, white wine vinegar, and lemon juice between the 2 bowls. Sprinkle feta cheese evenly on top of each and serve.

Nutrition Facts : Calories 197.7 calories, Carbohydrate 27.2 g, Cholesterol 8.4 mg, Fat 10.2 g, Fiber 10 g, Protein 7.7 g, SaturatedFat 2.5 g, Sodium 1257.7 mg, Sugar 2.4 g

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Category Salad

To make the zesty mustard vinaigrette, in a small bowl, whisk together the Dijon mustard, lime zest, and lime juice. Add the olive oil, sumac, salt and pepper, and crushed pepper flakes (if using), and whisk again until well-blended. Set aside briefly.
To make the tuna salad, in a large salad bowl, combine the tuna with the chopped vegetables, Kalamata olives, chopped fresh parsley and mint leaves. Mix gently with a wooden spoon.
Pour the dressing over the tuna salad. Mix again to make sure the tuna salad is evenly coated with the dressing. Cover and refrigerate for half an hour before serving. When ready to serve, toss the salad gently to refresh.
Serve in pita pockets for a sandwich dinner. Or to serve as an appetizer, transfer to a serving platter and add pita chips and sliced heirloom tomatoes on the side. If you like, serve a portion of the tuna salad over the sliced heirloom tomatoes. Enjoy!

Real Food Mediterranean Tuna Zucchini Salad Recipes

MEDITERRANEAN TUNA SALAD

HEALTHIER MEDITERRANEAN TUNA SALAD

A very refreshing and light snack or meal! This dish makes a great Mediterranean alternative to your stereotypical tuna salad made with mayonnaise. Serve with whole grain crackers.

MEDITERRANEAN ZUCCHINI AND CHICKPEA SALAD

Chopped zucchini, chickpeas, tomatoes, and fresh basil in a light balsamic dressing. Or you can use red wine vinegar! Makes a great side dish or light lunch. Not necessary, but best if chilled at least a couple hours to let flavors blend.

MEDITERRANEAN TUNA SALAD

MEDITERRANEAN TUNA SALAD

Make and share this Mediterranean Tuna Salad recipe from Food.com.

MEDITERRANEAN TUNA SALAD

In spite of a long list of ingredients, this tuna salad is very quick to prepare. You'll love the fresh flavors. -Renee Nash, Snoqualmie, Washington

MEDITERRANEAN ZUCCHINI SALAD

A great zucchini summer salad!

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