Description
A refreshing Mediterranean Tuna Salad featuring al dente orzo pasta, tender tuna packed in olive oil, crunchy cucumbers, Kalamata olives, roasted red peppers, and tangy crumbled feta cheese, all tossed in a zesty lemon and Dijon mustard dressing with hints of garlic and oregano. Perfect for a light lunch or a flavorful side dish, this salad is vibrant, nutritious, and ready in under an hour.
Ingredients
Dressing
- 1/4 cup red wine vinegar
- 2 tablespoons Dijon-style mustard
- 1 teaspoon dried oregano
- 1 teaspoon minced garlic
- 1/2 cup olive oil
- 1 large lemon (zested and juiced for 1/2 tsp zest and 3 tbsp juice)
- 1 tablespoon honey
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Salad
- 1 cup orzo pasta (measured dry)
- 2 (5-ounce) cans tuna packed in olive oil, drained
- 1 cup diced roasted red bell peppers (jarred)
- 1/2 cup chopped Kalamata olives
- 1/2 cup finely chopped fresh parsley
- 1/2 cup diced red onion (about 1/2 medium onion)
- 1 1/3 cup chopped cucumber (1 English cucumber or 3 salad cucumbers)
- 1/2 cup crumbled feta cheese
Instructions
- Make Dressing: Add all dressing ingredients—red wine vinegar, Dijon mustard, dried oregano, minced garlic, olive oil, lemon zest and juice, honey, salt, and pepper—to a mason jar. Seal the jar tightly and shake vigorously to combine everything well. Place the dressing in the refrigerator to chill while preparing the rest of the salad.
- Prepare Orzo Pasta: Bring 12 cups of water to a rolling boil in a large pot. Add 1 tablespoon of salt to the water, then stir in 1 cup of dry orzo pasta. Cook the orzo according to the package instructions until it is al dente, about 8-10 minutes. Drain the pasta and rinse it under cold water for about 20 seconds to cool it and stop the cooking process. Shake off the excess water and transfer the orzo to a large mixing bowl.
- Flavor The Pasta: Shake the chilled dressing again to ensure it’s well emulsified. Pour approximately one-third of the dressing over the orzo and toss thoroughly to coat the pasta evenly. Cover and refrigerate the pasta until it is completely cooled.
- Prepare Veggies and Tuna: Drain the canned tuna well. To the bowl with the chilled orzo, add the drained tuna, diced roasted red bell peppers, chopped Kalamata olives, finely chopped parsley, diced red onion, chopped cucumbers, and crumbled feta cheese. Gently fold all ingredients together to combine evenly without breaking up the tuna too much.
- Dress and Serve: Drizzle additional dressing over the salad according to your taste preference, keeping in mind you might not need to use all of it. Toss gently to incorporate the dressing throughout the salad. Serve immediately for the best flavor and texture, as the salad does not hold well once fully dressed and sitting out for extended periods.
Notes
- Use good quality canned tuna packed in olive oil for optimum flavor and texture.
- Rinsing the orzo under cold water stops the cooking process and prevents it from sticking together, ensuring a light texture.
- The salad is best enjoyed fresh, as the orzo can absorb too much dressing and become soggy if stored too long after dressing.
- Adjust salt and pepper in the dressing according to your taste preferences.
- Feel free to substitute roasted red peppers with fresh cherry tomatoes for a different twist.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
