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A plate of high protein salaat

Mediterranean Orzo Salad with Tuna & White Beans | High-Protein

This High Protein Tuna Salad is a fresh, colorful, and satisfying meal packed with protein from tuna, eggs, white beans, and feta cheese. Tender orzo, crunchy vegetables, Kalamata olives, and a homemade basil vinaigrette bring everything together for a flavorful and balanced salad.
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Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Course main course, Salad
Cuisine Mediterranean
Servings 4
Calories 575 kcal

Ingredients
 
 

  • 2 eggs boiled
  • 1 tbsp salt for boiling the orzo.
  • 4 oz orzo cooked drained, cooled
  • 3 oz lettuce chopped
  • 8 oz canned white beans drained and rinsed
  • 7 oz cocktail tomatoes quartered
  • 4 oz radishes quartered
  • 5 oz cucumber cut into sticks
  • 5 oz canned tuna drained
  • 2 oz Kalamata olives
  • 2 oz red onion thinly sliced
  • 2 oz feta cheese

For the Basil Vinaigrette

  • ¼ cup balsamic vinegar
  • ½ cup olive oil extra virgin
  • ½ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp chili flakes
  • 1 clove garlic
  • 1 tbsp Dijon mustard
  • 5 leaves basil fresh

Instructions
 

Boiling Eggs & Orzo

  • Boil the eggs: Place the eggs in boiling water and cook for 10 minutes. Peel and cut each egg into 4 pieces.
  • Cook the orzo: Bring salted water to a boil. Add the orzo and cook for 12 minutes, or according to the package directions. Drain well and set aside to cool completely.

Making Vinaigrette

  • Add balsamic vinegar, olive oil, salt, black pepper, chili flakes, garlic, mustard, and fresh basil leaves to a blender. Blend until smooth and well combined.

Assembling the Salad

  • Add chopped lettuce, white beans, cocktail tomatoes, radishes, cucumber, Kalamata olives, and red onion to a large salad bowl.
  • Add the cooked orzo and drained tuna to the bowl.
  • Add the quartered eggs and crumbled feta cheese.

Adding the Vinaigrette

  • Pour the basil vinaigrette over the salad.
  • Toss and serve: Gently toss everything together until evenly coated with the vinaigrette. Serve immediately.
    • Meaningful Masala Tips;
    1- Use tuna in water to let the vinaigrette flavors stand out. Drain well before adding.
    2- Let the orzo cool completely before adding it to prevent the salad greens from wilting.
    3- Drain the tuna, orzo, and white beans well to prevent the salad from becoming watery.
    4- You can prepare the vinaigrette ahead of time and refrigerate it until ready to use.

Nutrition

Calories: 575kcalCarbohydrates: 43gProtein: 21gFat: 36gSaturated Fat: 7gPolyunsaturated Fat: 4gMonounsaturated Fat: 23gTrans Fat: 0.01gCholesterol: 107mgSodium: 2598mgPotassium: 734mgFiber: 6gSugar: 7gVitamin A: 705IUVitamin C: 19mgCalcium: 180mgIron: 4mg
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