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Mediterranean Tuna Salad with Whole Grain Pita

Mediterranean Tuna Salad with Whole Grain Pita

Lunch
Prep Time
25min
Cook Time
5min
Servings
4
Calories
556
Chef's Note

For the best flavor, allow the salad to marinate in the refrigerator for at least 30 minutes before serving. The acid from the lemon juice will slightly 'cook' the onions, making them milder. You can also prepare the salad components a day ahead and assemble just before serving for a quick meal.

Tags
mediterranean
tuna
seafood
high-protein
lunch
salad
whole grain
healthy
balanced
Ingredients

  • 24 oz canned tuna in olive oil

  • 4 large whole grain pita bread

  • 2 cans (15 oz each), drained and rinsed chickpeas

  • 2 cups, halved cherry tomatoes

  • 1 large, diced cucumber

  • 1/2 medium, thinly sliced red onion

  • 1/2 cup, pitted and halved kalamata olives

  • 8 oz, crumbled feta cheese

  • 1/2 cup, chopped fresh parsley

  • 1/4 cup, chopped fresh mint

  • 1/3 cup extra virgin olive oil

  • 1/4 cup (about 2 lemons) lemon juice

  • 1 tablespoon Dijon mustard

  • 1 teaspoon honey

  • 2 teaspoons dried oregano

  • 3 cloves, minced garlic

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1/4 cup, toasted pine nuts

Instructions
  • 1

    Drain the 24 oz of canned tuna, flake with a fork, and place in a large mixing bowl.

  • 2

    In a small bowl, whisk together 1/3 cup extra virgin olive oil, 1/4 cup lemon juice, 1 tablespoon Dijon mustard, 1 teaspoon honey, 2 teaspoons dried oregano, 3 minced garlic cloves, 1 teaspoon salt, and 1/2 teaspoon black pepper to make the dressing.

  • 3

    Add the 2 cans of drained chickpeas, 2 cups halved cherry tomatoes, diced cucumber, 1/2 sliced red onion, 1/2 cup halved kalamata olives, 1/2 cup chopped parsley, and 1/4 cup chopped mint to the bowl with the tuna.

  • 4

    Pour the dressing over the salad ingredients and gently toss to combine. Let the flavors meld for about 15 minutes.

  • 5

    While the salad is resting, toast the 4 whole grain pitas in a toaster or warm them in a 350°F oven for 5 minutes until slightly crisp on the outside but still soft inside.

  • 6

    Just before serving, fold in 8 oz of crumbled feta cheese and sprinkle with 1/4 cup toasted pine nuts.

  • 7

    Cut the warm pitas in half and serve alongside the tuna salad, or cut into triangles for scooping the salad.

Nutrition Information (per serving)
556
Calories
56g
Protein
28g
Carbs
25g
Fat
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