Fresh and Easy Mediterranean Tuna Spinach Feta Salad: A Nutritious Delight
Looking for a quick, healthy, and flavorful meal that’s packed with Mediterranean goodness? This simple recipe for Mediterranean Tuna Spinach Feta Salad is a fantastic choice! Ready in just minutes and under 450 calories per serving, this salad combines the protein power of tuna with the freshness of spinach, the saltiness of feta, and the briny flavor of Kalamata olives in a light tahini dressing.
Why This Salad is a Healthy and Delicious Choice
This salad offers a wonderful combination of flavors and textures while being a nutritious meal option. Tuna is a great source of lean protein and omega-3 fatty acids. Spinach is loaded with vitamins and minerals, while feta cheese adds a salty tang and a bit of calcium. Kalamata olives provide healthy fats and a distinctive Mediterranean taste. The light tahini and lemon dressing keeps it fresh and avoids heavy mayonnaise. It’s a satisfying salad that’s both good for you and delicious.
Making Your Own Mediterranean Tuna Spinach Feta Salad: A Quick Guide
Creating this flavorful Mediterranean Tuna Salad is incredibly easy and requires minimal preparation. Here’s how to assemble this delightful and nutritious meal in just a few simple steps:
Ingredients:
- 1 ½ tablespoons tahini
- 1 ½ tablespoons lemon juice
- 1 ½ tablespoons water
- 5 oz canned chunk light tuna in water, drained
- 4 Kalamata olives, pitted and chopped
- 2 tablespoons feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
- 2 cups baby spinach
Instructions:
- Whisk the Dressing: In a small bowl, whisk together the tahini, lemon juice, and water until well combined and smooth. The dressing might thicken initially but will become creamy as you continue to whisk.
- Combine Salad Ingredients: In a separate bowl, add the drained tuna, chopped Kalamata olives, crumbled feta cheese, and chopped fresh parsley. Stir gently to combine these ingredients.
- Dress the Salad: Pour the tahini dressing over the tuna mixture. Stir gently until all the ingredients are well coated with the dressing.
- Serve: Place the 2 cups of baby spinach in a serving bowl or on a plate. Spoon the prepared tuna salad over the bed of fresh spinach.
- Enjoy: Your fresh and flavorful Mediterranean Tuna Spinach Feta Salad is ready to be enjoyed!
Serving Suggestions for Your Salad
This versatile Mediterranean Tuna Salad is perfect on its own for a light lunch or dinner. Here are a few other ways to enjoy it:
- Serve it in a whole-wheat pita pocket or on whole-grain crackers for a more substantial meal.
- Add it to a larger mixed green salad for extra volume and variety.
- Enjoy it as a topping for toasted bread or bruschetta.
- Pair it with a side of sliced tomatoes or cucumbers for a refreshing accompaniment.
Enjoy This Healthy and Flavorful Mediterranean Salad
This Mediterranean Tuna Spinach Feta Salad is a fantastic option for anyone looking for a quick, easy, and nutritious meal. The bright flavors of the Mediterranean combined with the protein of tuna and the freshness of spinach make it a satisfying and guilt-free choice. Enjoy this delightful salad for a light and healthy boost!
Mediterranean Tuna Spinach Salad
DESCRIPTION
INGREDIENTS
Ingredients
- 1½ tbsp tahini
- 1½ tbsp lemon juice
- 1½ tbsp water
- 5 oz tuna (can, chunk light in water, drained)
- 4 Kalamata olives (pitted and chopped)
- 2 tbsp feta cheese
- 2 tbsp parsley
- 2 cups baby spinach
INSTRUCTIONS
Preparation
- Whisk tahini, lemon juice and water together in a bowl. Add tuna, olives, feta and parsley; stir to combine. Serve the tuna salad over 2 cups spinach.
NUTRITION
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