Description
This Mediterranean tuna salad is a vibrant and nutritious dish inspired by tabbouleh, featuring finely chopped curly kale, tomatoes, cucumber, radishes, olives, and parsley. Tossed in a creamy and tangy Danish feta dressing, it offers a fresh, low-calorie, and satisfying meal perfect for lunch, a main course, or a side. The salad can be served in bowls or stuffed into warm pita bread pockets for a fulfilling Mediterranean experience.
Ingredients
Salad:
- 3 tightly packed cups finely chopped curly kale (~6 – 7 kale stems)
- 2 tomatoes, chopped into 1 cm / 1/3″ squares (including juices)
- 1 red capsicum / bell pepper, chopped into 8mm / 1/3″ squares
- 1 cucumber, cut lengthwise into 6 or 8 wedges, then chopped into 8mm/1/3″ pieces
- 1 cup roughly chopped parsley leaves
- 8 red radishes, chopped into 8mm / 1/3″ squares (or substitute 1 small red onion or 2 green onion stems)
- 1/2 cup whole pitted kalamata olives, cut into quarters
- 50g / 1.5 oz Danish feta (creamy type)
- 425g / 15 oz canned tuna in oil, drained
Dressing:
- 100g / 3.5 oz Danish feta (creamy type)
- 3 tbsp lemon juice
- 4 tbsp extra virgin olive oil
- 1/2 small garlic clove
- 1/2 tsp cooking salt / kosher salt
- 1/4 tsp black pepper
- 1 tbsp water (optional, to adjust consistency)
Serving Option:
- Pita bread pockets, warmed and cut in half
Instructions
- Prepare the Dressing: Combine all dressing ingredients except water in a jug that fits a stick blender head. Blend until smooth. Add water one teaspoon at a time until the dressing reaches a thick, drizzle-able consistency, taking care not to dilute the flavor. Taste the dressing and add more salt if necessary, as feta saltiness varies between brands.
- Assemble the Salad: In a large bowl, place all salad ingredients except the feta and tuna. Pour the dressing over the vegetables and toss well to coat evenly.
- Add Feta: Crumble the 50g feta over the salad and toss again. The feta will smear slightly, adding to the creamy texture of the salad.
- Add Tuna: Gently fold in the drained tuna chunks, trying to keep some larger pieces intact rather than breaking it all up.
- Adjust Flavors and Serve: Taste the salad and add more lemon juice if desired for extra tang. Serve the salad in bowls with spoons, and accompany with warm pita bread pockets either on the side or stuffed with the salad for a delicious meal.
Notes
- Kale preparation: Finely chop curly kale like parsley for tabbouleh. Remove the tough stems by stripping leaves off, discard stems or save for stock. Bundle leaves tightly and chop finely or pulse in a food processor. You need about 5 large or 6-7 medium kale stems for 3 cups chopped. Tuscan kale or other sturdy greens like spinach or cabbage can be used as substitutes.
- Danish feta: Use creamy Danish feta for smooth dressing; Greek feta may require more blending and possibly yogurt to achieve creaminess.
- Tuna choice: Tuna in oil provides better flavor than tuna in brine or water. Choose sustainably sourced tuna—preferably skipjack caught by pole and line or FAD-free. Avoid bluefin and bigeye, and eat yellowfin and albacore sparingly.
- Extra flavor options for dressing: For use on side salads, add finely chopped fresh dill (2 tbsp), a small amount of garlic (1/8 to 1/4 tsp), dried oregano (1/2 tsp), or extra salt to enhance flavor.
- Storage: The salad keeps well for up to 2 days as kale remains firm. Expect some wateryness from tomato and cucumber juices. To prepare ahead, increase feta in dressing and omit water to make a thicker dressing that resists dilution.