Go Back
The Mediterranean diet is celebrated not only for its delicious flavors but also for its wealth of health benefits. Rich in fruits, vegetables, whole grains, and healthy fats, this diet has been linked to improved heart health, weight management, and reduced risk of chronic diseases. By focusing on fresh ingredients and balanced meals, it offers a delightful way to nourish your body while enjoying a variety of tastes.

Cold Tuna Pasta Salad

Discover the delicious Chilly Mediterranean Tuna Pasta Salad, a perfect blend of flavors that embodies the healthy Mediterranean diet. Packed with protein-rich tuna, vibrant vegetables, and a zesty dressing, this refreshing salad is ideal for summer gatherings or as a light lunch. Quick and easy to prepare, it allows for personal adaptations to suit your taste. Enjoy a nutritious and satisfying meal that nourishes your body while tantalizing your taste buds.
Print Recipe Pin Recipe

Ingredients
  

8 oz (225 g) rotini or fusilli pasta

1 can (15 oz/425 g) tuna in olive oil, drained and flaked

1 cup cherry tomatoes, halved

1/2 cup cucumber, diced

1/4 cup red onion, finely chopped

1/2 cup black olives, sliced

1/2 cup feta cheese, crumbled

1/4 cup fresh parsley, finely chopped

3 tablespoons extra virgin olive oil

2 tablespoons red wine vinegar

1 teaspoon dried oregano

1 clove garlic, minced

Salt and pepper to taste

Instructions
 

Cook the Pasta: In a large pot, bring salted water to a rolling boil. Add the rotini or fusilli pasta and cook according to the package instructions until it reaches an al dente texture, typically around 8-10 minutes. Once cooked, drain the pasta in a colander and rinse under cold running water to stop the cooking process and cool it down.

    Prepare the Vegetables: While the pasta is boiling, take the time to chop the fresh ingredients. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Additionally, slice the black olives to add a delightful briny flavor to the salad.

      Make the Dressing: In a small mixing bowl, whisk together the extra virgin olive oil, red wine vinegar, minced garlic, and dried oregano. Season the mixture with a pinch of salt and a dash of black pepper. Whisk until all the ingredients are well combined and emulsified.

        Combine Ingredients: In a large mixing bowl, add the cooled pasta, flaked tuna, chopped cherry tomatoes, diced cucumber, finely chopped red onion, sliced black olives, crumbled feta cheese, and chopped parsley. Gently toss the ingredients together using a large spoon to combine.

          Dress the Salad: Drizzle the prepared dressing over the pasta salad. Carefully toss everything together until all components are evenly coated in the dressing, ensuring a flavorful bite in every forkful.

            Chill: Transfer the pasta salad to a large serving bowl, cover it with plastic wrap, or place it in an airtight container. Refrigerate for at least 30 minutes, allowing the flavors to develop and meld for a more robust taste.

              Serve: After chilling, give the salad a gentle toss to redistribute the ingredients. Taste for seasoning and adjust with additional salt and pepper, if necessary. Serve the salad cold and relish the refreshing flavors of the Mediterranean!

                Prep Time, Total Time, Servings: 15 min | 45 min | 4 servings

                  - Presentation Tips: Serve the salad in a large, shallow bowl, garnished with a few sprigs of fresh parsley on top and a sprinkle of extra crumbled feta for an appealing display. Pair with lemon wedges for an extra zesty touch!