Are you looking for a deliciously healthy and light Mediterranean-inspired Tuna and Orzo Salad with organic roasted tomatoes, fresh veggies, Feta Cheese, and a lemon vinaigrette dressing? You found one with this flavorful Tuna and Orzo Salad recipe.
Not all tuna salads are created equal, this Tuna and Orzo Salad is made with quality ingredients that really enhance the taste of the tuna and orzo. Hands down one of our favorite salad creations to date on the blog. It’s a tried and true recipe that if you love tuna you are going to go crazy for.
I’m one of the people who seriously love tuna, tuna salad, tuna sandwiches, tuna casseroles, and yes even seared tuna. I kid you not as a child I refused to take a sandwich if it wasn’t a tuna salad sandwich, with real mayo, lots of onions, and on wonder bread. I must have been the sad stinky tuna breath kid everyone laughs at behind their back. I don’t care if I smelled to high heaven of tuna and onions, I LOVED it.
These days, I rarely eat tuna sandwiches, but I do still love tuna in an adult kind of way. Perfectly seared tuna, quality Sushi, and creative tuna salads are my addictions these days. I know some of you are gasping at the idea of the seared tuna and sushi. I know, I know, but I really enjoy those things and one can not live alone on just fried fish and hushpuppies. I need a little action with my fish sometimes.
Tuna is a really excellent addition to your diet as well. There are several wonderful benefits to including tuna fish in your diet as well. When I say tuna, I want you to understand not all tuna in a tin or can is created equal as far as the quality. Try to find a brand you can trust, look for the phrases on the product of “Pole-and-line-caught” or “FAD-free.” Pole and line cut mean the company is preventing overfishing of the area. FAD-Free means they are not using floating devices that lure the tuna to fishermen and brings in other ocean species too, resulting in an unnecessary bycatch.
Tonnino and Genova are both brands my family loves that have been certified by the Marine Stewardship Council. The other brands we like are Ortiz and Bela, which are pole-and-line-caught off the European coast. They’re a little more expensive but seriously worth the extra money when it comes to the quality and taste of the canned tuna.
There are at least 6 great reasons to include tuna in your diet that I can think of :
- Tuna comprises omega-3 fatty acids, which aid in bringing balance in the blood vessels by reducing cholesterol in the arteries
- Tuna is naturally rich in potassium, which has been known for lowering blood pressure. Omega-3 fatty acids in combined with potassium bring an anti-inflammatory effect to the cardiovascular system, in turn, benefits are the lowering blood pressure, the risk of a stroke, and heart attack.
- Tuna is rich in manganese, zinc, vitamin C, and selenium, which aid in strengthening the immune system. These antioxidants protect us from diseases like cancer by fighting the free radicals – the by-products of metabolism on the cellular level.
- Tuna contains Vitamin B which is a major component in strengthening bones. This vitamin may make the bones stronger and protect them from injuries like a fracture or break.
- The Vitamin B complex in the fish aids in keeping our skin healthy. It contains a protein called elastin which gives a smooth texture to our skin.
- Antioxidants from the tuna may help fight cancer cells. Studies have shown that regular consumption of tuna may aid in eliminating the risk of breast and kidney cancer.
Are Y’all ready to get started on making this deliciously awesome flavorful Tuna and Orzo Salad recipe? You are going to love the wonderful Mediterranian vibe this salad has. It’s totally easy to make and stores for a few days fairly well. If you want a longer shelf life, skip adding the romaine lettuce till you are ready to serve and it should last 4 days if stored in an air-tight container in the refrigerator.
Ingredient List needed to make Tuna and Orzo Salad:
- 8-ounces Dry Organic Orzo
- 15-ounces of drained Tuna, your brand
- 1-pint organic grape tomatoes, roasted
- 5 cloves garlic, chopped and roasted
- 2 cups or more Romaine lettuce
- 1 cup broccoli, small florets
- 8-organic spring onions sliced
- 1/2 cup diced celery hearts
- 2-3 tablespoons freshly chopped Lemon Thyme
- Feta cheese
- 5 lemons
- Extra virgin olive oil
- Kosher salt
- Freshly ground black pepper
- Pinch of red pepper flakes, optional
- 8 ounces Dry Organic Orzo
- 15 ounces Quality canned tuna
- 1 pint Organic grape tomatoes oven roasted
- 5 cloves Garlic oven roasted
- 2-3 cups Organic Romaine lettuce chopped
- 8 Organic spring onions sliced
- 1/2 cup Diced celery hearts
- 2-3 tablespoons Lemon Thyme chopped
- 6 ounces Quality Feta cheese crumbled
- 1/4 cup Lemon juice about 3 lemons
- 1/4 cup Extra Virgin olive oil + more
- Kosher salt optional
- Freshly ground pepper optional
- 1 pinch Red pepper flakes optional
- 1 cup Small Broccoli florets
Cook 8 ounces of dried organic orzo according to package directions. Drain the pasta.
Preheat the oven to 350 degrees F. Halve the grape tomatoes and chop the garlic. Drizzle with olive oil lightly and lightly salt them. Place on a baking sheet. Bake at 350 Degrees F for about 12 minutes. Remove and place on a heat resistant surface to cool before adding to the glass bowl.
Meanwhile, drain 15-ounces of quality tuna. Once done draining add to the large glass bowl with the tomatoes. Then add the drained Orzo, roasted tomatoes, garlic, Romaine lettuce, Small Broccoli florets, diced celery hearts, Lemon Thyme, crumbled feta cheese, olive oil, lemon juice, kosher salt, fresh ground black pepper, and a pinch of pepper flakes. Gently toss the ingredients until combined
Chill 20 to 30 minutes