Loaded Tuna and Feta Salad
Super healthy tuna and feta salad loaded with avocado, peas, and onions; this is a creamy and utterly delicious tuna salad.
Prep Time15 minutes mins
Cook Time2 minutes mins
Total Time17 minutes mins
Course: Salads
Cuisine: American
Diet: Diabetic
Servings: 2
Calories: 541kcal
- Tuna Avocado Salad:
- 1 ½ cups frozen peas 225 g/ 8 oz, Note 1
- 1-2 cans tuna Note 2
- 1 small chicory or lettuce
- 1 ripe avocado
- 1 small red onion
- a handful of parsley
- 4-5 fresh oregano sprigs See note 3
- ½ cup feta 60 g/ 2 oz
- Dressing:
- 2 tablespoons extra virgin olive oil Note 4
- 1-2 tablespoons red wine vinegar to taste
- 1 tablespoon lemon juice
- 2 teaspoons Dijon mustard
- 2 small garlic cloves
- pinch of red chili flakes to taste
- fine sea salt and black pepper
Prepare peas: Place the frozen peas in a small saucepan, cover them with a little water, bring to a boil and cook for two minutes. Drain well and let cool.
Combine salad: Drain the tuna well. Chop or slice the salad leaves. Chop the avocado, halve the onion and slice it thinly. Chop the herbs. Place everything in a bowl, add the drained and cooled peas. Crumble the feta on the tuna avocado salad.
Dressing: Whisk together the olive oil, 1 tablespoon red wine vinegar, lemon juice, mustard, grated garlic cloves, red chili flakes to taste, sea salt, and freshly ground black pepper.
Add the dressing and mix gently to combine. Adjust the taste with more vinegar, salt, and pepper, if desired.
- The peas can be replaced with 1 finely chopped bell pepper, drained corn from a can, or some cooked cannellini beans.
- Tuna cans come in very different sizes and these sizes seem to vary a lot from one country to another. Don't stress about it, use the cans available in your country, a rough amount of 200 g – 250 g/ 7 – 8.8 oz drained tuna. You can use either tuna in water or tuna in oil.
- You can also use fresh coriander or chives, for instance.
- Only 1 tablespoon olive oil, if using canned tuna in oil.
Serving: 1/2 of the salad | Calories: 541kcal | Carbohydrates: 32g | Protein: 37g | Fat: 30g | Saturated Fat: 7g | Polyunsaturated Fat: 21g | Cholesterol: 62mg | Sodium: 1218mg | Fiber: 13g | Sugar: 10g