Description
A fresh and vibrant Mediterranean tuna salad featuring finely chopped kale, tomatoes, cucumbers, radishes, and kalamata olives, all tossed in a creamy Danish feta dressing. This salad combines crisp vegetables with protein-rich tuna and a tangy, smooth feta dressing, making it perfect for a healthy, flavorful meal served with warm pita bread.
Ingredients
Scale
Salad:
- 3 tightly packed cups finely chopped curly kale (~6 – 7 kale stems)
- 2 tomatoes, chopped into 1 cm / 1/3″ squares (including juices)
- 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 radishes, 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 type, not crumbly Greek feta)
- 425g / 15 oz canned tuna in oil, drained (choose responsibly)
Dressing:
- 100g / 3.5 oz Danish feta (creamy type)
- 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
Serving Option:
- Pita bread pockets, warmed and cut in half
Instructions
- Prepare the Dressing: Place all the dressing ingredients except water into a jug that fits the head of a stick blender. Blend until smooth and creamy. Add water, one teaspoon at a time, until the dressing reaches a thick but drizzle-able consistency without diluting the flavor. Taste and adjust salt as needed, as feta saltiness varies by brand.
- Assemble the Salad: In a large bowl, combine all salad ingredients except the feta and tuna. Pour the prepared dressing over the vegetables and toss to coat evenly.
- Add Feta: Crumble the 50g of creamy Danish feta onto the salad and toss again. The feta will smear slightly, adding creaminess to the salad.
- Add Tuna: Gently fold in the drained tuna, taking care to keep some chunks intact rather than breaking it entirely into small pieces.
- Adjust Flavors and Serve: Taste the salad and add more lemon juice if desired for extra tartness. Serve the salad in bowls with spoons for easy eating, accompanied by warmed pita bread pockets either on the side or stuffed with the salad for a delicious Mediterranean meal.
Notes
- Use curly kale for the best texture; finely chopping it helps soften the kale making it more enjoyable in a salad.
- Danish feta is preferred for its creamy texture, which works well both in the salad and dressing, unlike typical crumbly Greek feta.
- Choose responsibly sourced canned tuna to keep the dish sustainable and ethical.
- Optional dressing flavor enhancements include adding herbs like oregano or a pinch of chili flakes for a spicy kick.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: Mediterranean tuna salad, kale salad, creamy feta dressing, healthy tuna salad, no-cook salad, Danish feta, pita bread, healthy Mediterranean recipe
