Summer is all about great salads. This Healthy Mediterranean Tuna Avocado Salad is packed with flavours, and hearty enough to be a meal. No time to make dinner? Yes there is with this quick and easy salad.
If you are like me, we eat more salad in the summer than any other time of year. With all the BBQ parties and backyard cookouts, salads are staples that are prefect for entertaining.
I am always looking for new and interesting combinations, and the healthier the better. Both my daughters request salads on their birthdays. One LOVES potato salad, and the other, pasta salad. I have my tried and true versions I make for them every year on their special day (heaven forbid I break tradition).
While both of these are “mayo based” salads, I prefer using flavoured vinegars, oils and citrus juices to make salad dressings. Creamy Goat Cheese Greek Zoodle Salad is the perfect example of what I am talking about. Oil and lemon juice combined with tangy goat cheese make the perfect creamy (no mayo) salad.
WHAT IS YOUR FAVOURITE SUMMER SALAD?
With the warm weather, sometimes all you want to eat is a salad. Nothing beats a great dinner salad and a glass of wine on a hot summer day. Perfect backyard eating, and no slaving in the kitchen either. Gotta enjoy that weather while you can.
This Tuna Avocado Salad is the perfect dinner salad. Packed with nutrition, bursting with flavour, and filled with fibre, you will be full and satisfied. My husband loves having salads for dinner. He says it leaves more room for dessert.
This Mediterranean salad is so easy to make. Avocados, Rio tuna, fresh tomatoes, artichokes, feta cheese, olives and Romano beans are tossed in an oil and vinegar dressing. Served over a bed of spinach and garnished with some fresh basil, this salad is nutritious and delicious.
Have you ever tried Rio tuna before? It comes from Italy and is packed in olive oil with a touch of sea salt. It’s meaty texture and pink colour make it stand out from the other brands, along with the excellent quality of the fish. Consumers are able to trace from the time the fish is caught, all the way to when it is processed just by the label. Knowing I am eating high quality fish is very important to me.
Healthy fat from the avocado instead of mayo, paired with fibre from the beans, makes this salad perfect for meatless meals too. Mediterranean flavours come from the artichokes, olives and feta cheese. Pour yourself a glass of wine and enjoy the weather.
When easy dinner salads are packed with nutrition and awesome flavour, you won’t miss the “big” meal at all.
A nice hearty dinner salad is perfect for entertaining. This recipe is easy to double, and an economical way to feed a crowd. Heck, I would double it just to have leftovers (the flavours are awesome the next day too).
This salad can be made ahead of time. Excellent for lunch, dinner, and don’t forget those summer picnics too. Healthy Mediterranean Tuna Avocado Salad needs to be in your summer meal repertoire. 30 minute meals are great, but when you only have 15 minutes to get dinner on the table, make this quick and easy salad.
Do you like having salad for dinner too?
Healthy Mediterranean Tuna Avocado Salad (No Mayo Added)
Ingredients
For the Salad:
- 6 ounces avocado (1 large/chopped)
- 160 grams Rio Tuna (1 can/drained)
- 6 ounces tomatoes (fresh) (chopped/drain excess liquid)
- 1/4 cup feta cheese (crumbled)
- 19 ounces Romano beans (1 can/drained/rinsed)
- 4 ounces canned artichokes (Packed in oil/chopped)
- 2 tbsp fresh basil (chopped/for garnish)
- 4 cups fresh spinach
- 1/4 tsp cracked black pepper (or to taste)
For the Dressing:
- 1 tbsp lemon juice (fresh squeezed)
- 1 tsp olive oil (I used Tuscan flavoured)
Instructions
For the Dressing:
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Mix the lemon juice and olive oil in a jar (or container). Shake and set aside till ready to use.
For the Salad:
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In a large bowl add the rinsed can of beans, chopped avocado, feta, and artichokes.
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For the tomatoes, I placed them in a blender to roughly chop. Drain in a sieve to get rid of the excess liquid. Add to the bowl.
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Add the dressing to all the ingredients in the bowl. Mix until nicely coated.
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Place the spinach on the serving plates.
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Top with salad mixture.
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Garnish with pepper and chopped fresh basil.
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Pour a glass of wine....ENJOY!!
Recipe Notes
This salad is great for entertaining...you can easily double the recipe. Economical too!!
I love a good Mediterranean Salad – We love avocado and this really looks so good. Can’t wait to try.
This really is an easy, delicious and nutritious salad…and can be a meal all on it’s own.
I love avocado in my tun salad, but I never thought to go Mediterranean with it. This looks perfect!
Easy, healthy and totally delicious…not to mention nutritious.
Perfect for the end of a hot summer day!
Yes it is a summer salad winner for sure.
What a healthy spin with the avocado! It looks delicious!
Yes it sure is delicious, nutritious and totally delicious.
These are filling and protein rich salad. with lot of flavor. Love addition of tuna and beans along with avocado. I can eat everyday. yum.
Yes it sure is.
I can’t believe I’ve never thought to add artichokes to my salads! This is one idea that I am going to enjoy for a long time! I’m a mayo salad lover myself because I tend to always make the mayo from scratch but I’m very willing to try it a different way ha!
I know, artichokes work so well in salad….and for the mayo….I like using it too, but also like the healthy avocado addition as well.
Oh wow. I bet the flavors in this dish is spectacular. I haven’t used feta or avocado in my tuna salad. I’m going to be brave one day and do avocado first then next time feta and avocado. Baby steps lol. Sounds delicious!
I will admit it took me a long time to actually like avocado too. ENJOY!!
Honestly, normally I don’t like salads for dinner. But I make exceptions for really satisfying ones like this and salads that definitely don’t feel like salads, you know what I mean? I’m glad you mentioned that the leftovers hold up well for the next day too because this is the kind of lunch I like to have for sure!
Yes it is a great salad for dinner, nice and hearty…easy, nutritious and delicious.
I just love the addition of the avocado to the tuna. I bet the flavor pairs so perfectly with it.
Tuna and avocado really do pair well together for sure.
Avocadoes make everything taste better, and healthier too. This salad is great all year round, but summer time is of course the peak season when something quick and healthy is a must. Love it.
Yes it is a great salad any time of the year, but you are right….summer season easy cooking right here.
This is such a fantastic recipe, I love everything about it! The lightness, the flavours and of course, the colours!
Thanks so much. It is a super easy and nutritious recipe for sure.
This looks so delicious and perfect for summer parties too. We eat a lot of tuna sandwiches and this would be a great addition in sandwiches too. Love that sliced avocado on top.
Yes this is a great and delicious alternative to a mayo salad…and to sandwiches.
I am always looking for new recipes using tuna ! This salad is perfect and quick to make too
Yes it sure is easy, and so nutritious.
Just wanted to let you know that this week is going to be a busy one for us and I thought of your salad. Will be making extra — have it for dinner and then the leftovers for lunch. I don’t think I’d ever grow tired of the delicious combination.
Awww thanks so much Marisa, hope your week isn’t too crazy…at least you won’t have to worry about meals.
I make avocado and tuna salad often but have never added beans to mine.. I love the idea.. sounds so yum.
Turns this into a meal salad for sure. Packed with nutrition
Lovely salad with many ingredients I love starting with the avocado. I prepare tuna salad often it is easy and convenient must make this combination though.
Hope you enjoy it. Easy, nutritious and totally delicious.
I just love, love, love the ingredients in this tuna salad! It is light and perfect as a lunch or dinner! I actually love eating salads all year round (as well as soup!). Pinning this one for sure!!
Hope ou give it a try….we LOVE it, and it is so nice and hearty too.
Tuna, Avocado… No mayo!! 😮 Yes Please!!! Looks amazing!
Yes the avocado works wonders here for sure.
This looks so tasty! I love greek salad, and this is such a great way to upgrade the usual tuna salad! And I love that it is so healthy, made with avocado instead of mayo! Yum.
This is a great hearty salad…perfect for a quick and delicious dinner.
This salad looks awesome and it taste just as good! I made it the other day but used fresh left over grilled tuna steak and switch the feta for goat cheese is it was out of this world. I forgot to take pictures, but will be making it again soon.
OH thanks so much for letting me know. Yes grilled fresh would be awesome…and hey…goat cheese is a favourite around here too.
I am not big on salads but when you said ” a great dinner salad and a glass of wine” I was sold lol Gotta have the wine lol I will try this with mash chickpeas. 😊
HAHHA….yes gotta have the wine….goes so well with this hearty salad. Chickpeas would work for sure.
What a fresh looking salad, it reminds me a bit of the typical Catalan salad with tuna but in better, since they don’t use vinegar nor avocado…which is in my opinion a bit sad. I’m all about forgetting the mayo too! especially in summer, better not to use it anyway in that heat. Suddenly feeling like a big fat tuna salad tonight! Off to the market! Thanks for the idea!
AW…have fun at your wonderful market…I would love to shop there too. Hope you enjoy the salad…it is a keeper here for sure.
This salad looks amazing! Just what I need to make for lunch!
Hope you give it a try…it is so easy and delicious….and over the top nutritious.
This looks so delicious Gloria!! SO packed full with nutrition!! I love tuna and avocado so…. I would definitely enjoy this. YUM.
Yes it sure is packed with nutrition…and so easy to make. Hope you give it a try.
We always have tuna in our pantry and it’s the same with avocado. Why is it then that we say we don’t have anything for lunch?? Your salad looks so good. It’s perfect during these hot summer days. Will be pinning.
Easy in the kitchen is what summer is all about.
Salads are my staple for the summer months. I love how hearty this one is with beans and artichokes.
Yes it makes a great dinner salad for sure.
Mmmmm. I love that you didn’t use any mayo and added avocado. It looks very delicious and I can’t wait to try it! I agree, I eat more salads (and a greater variety) in the summer!
I love dinner salads, and if you have leftovers….lunch is ready the next day too.
All my favorite ingredients in one place! Tuna, feta and avocado makes one the most delicious combinations ever ( in my opinion)👌
YES it is a winning combination for sure.
This looks so delicious!! I will have to add it to our weekly menu plan.
Hope you do…we LOVE it. Easy, delicious and nutritious too.
That is a hearty and filling salad – super yumm! And I love that this tuna label tells the full story of where the fish came from! Now who doesn’t love that!
This was my first time using the tuna….and it is soooo delicious.
Some nice flavours in there. I do love a good salad.
Lots of great things that make this salad so healthy and delicious.
Yes, summer salads are the best! This salad looks so delicious and flavorful!
This is party perfect for sure.