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plate with tuna feta salad with a fork on it.
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5 from 2 votes

Loaded Tuna and Feta Salad

This nutritious tuna and feta salad is loaded with avocado, peas, and onions; this is a creamy and utterly delicious tuna salad.
Prep Time15 minutes
Cook Time2 minutes
Total Time17 minutes
Course: Salads
Cuisine: American
Diet: Diabetic
Servings: 2 servings
Calories: 541kcal
Author: Adina

Equipment

Ingredients

Tuna Avocado Salad:

  • 1 ½ cups frozen peas Note 1
  • 1-2 cans tuna Note 2
  • 1 small chicory or little gem lettuce
  • 1 avocado ripe
  • 1 small red onion
  • a handful of parsley
  • 4-5 fresh sprigs oregano Note 3
  • ½ cup feta

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 grated
  • pinch of red chili flakes to taste
  • fine sea salt and black pepper
US - EU

Instructions

  • Cook the 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.
    1 ½ cups frozen peas
  • 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.
    1-2 cans tuna + 1 small chicory + 1 avocado + 1 small red onion + a handful of parsley + 4-5 fresh sprigs oregano + ½ cup feta
  • Dressing: In a small bowl, whisk 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.
    2 tablespoons extra virgin olive oil + 1-2 tablespoons red wine vinegar + 1 tablespoon lemon juice + 2 teaspoons Dijon mustard + 2 small garlic cloves + pinch of red chili flakes + fine sea salt and black pepper
  • Add the dressing and mix gently to combine. Adjust the taste with more vinegar, salt, and pepper, if desired.

Notes

  1. The peas can be replaced with 1 finely chopped bell pepper, drained corn from a can, or some cooked cannellini beans.
  2. 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 7 – 8.8 oz/ 200-250 g of drained tuna. You can use either tuna in water or tuna in oil.
  3. Herbs: You can also use fresh coriander or chives, for instance.
  4. Oil: Only 1 tablespoon of olive oil is needed if canned tuna is in oil.

Nutrition

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