Mediterranean Tuna Tahini Salad Wrap
This delectable Mediterranean Tuna Tahini Salad Wrap combines the rich, nutty flavor of tahini with the freshness of vibrant vegetables and the zing of lemon. The creamy tahini and yogurt dressing replaces traditional mayonnaise for a healthier twist, while zesty spices like cumin and chili powder elevate the flavor profile. Adding a crunchy apple provides a delightful contrast to the savory elements, making each bite a perfect balance of sweet and savory. Perfect for a light lunch or a healthy snack, this salad can be enjoyed in a whole wheat pita stuffed with fresh ingredients like tomatoes, cucumbers, and crisp lettuce. With a medley of textures and a burst of flavor, this salad offers a nutritious, satisfying meal option that both nourishes and delights.
N/A
Servings
N/A
Calories
16
Ingredients
Ingredients
Tahini
2 tablespoons (smooth)
Plain nonfat yogurt
1/3 cup (plain)
Lemon juice
3 tablespoons (freshly squeezed)
Dried parsley
2 tablespoons (dried)
Garlic cloves
3-4 (minced)
Chili powder
1/2 teaspoon (ground)
Black pepper
1/4 teaspoon (ground)
Cumin
1.5-2 teaspoons (ground)
Salt
to taste (seasoning)
Pepper
to taste (seasoning)
Canned tuna
3 (6.5 ounces each) (drained and flaked)
Onion
1/2 cup (diced)
Celery
1/2 cup (diced)
Capers
2 tablespoons (rinsed)
Green olives
3 tablespoons (chopped)
Apple
1/2 cup (chopped (optional))
Instructions
1
In a food processor, combine the tahini, plain nonfat yogurt, lemon juice, minced garlic, dried parsley, chili powder, black pepper, and cumin. Blend until smooth and creamy.
2
Taste the dressing and season with salt and pepper as needed. Adjust spices to suit your preference.
3
In a mixing bowl, gently fold together the drained and flaked tuna, diced onion, diced celery, chopped capers, chopped green olives, and optional chopped apple.
4
Pour the tahini dressing over the tuna mixture and toss lightly until everything is well-coated in the dressing.
5
Serve the salad inside whole wheat pita bread, topped with sliced tomatoes, cucumbers, and fresh lettuce for added crunch.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is a Mediterranean Tuna Tahini Salad Wrap?
It is a nutritious twist on the classic tuna salad that uses a creamy tahini and yogurt dressing instead of mayonnaise, flavored with Mediterranean spices and served in a whole wheat pita.
What makes this tuna salad healthier than traditional versions?
This recipe replaces traditional high-fat mayonnaise with a combination of tahini and plain nonfat yogurt, providing healthy fats and extra protein.
How do I make the tahini dressing?
Combine tahini, plain nonfat yogurt, lemon juice, minced garlic, dried parsley, chili powder, black pepper, and cumin in a food processor and blend until smooth.
Can I make this recipe if I do not have a food processor?
Yes, you can vigorously whisk the dressing ingredients in a bowl until smooth, though the texture may be slightly less creamy than if using a processor.
What kind of tuna should I use for this recipe?
The recipe calls for three 6.5-ounce cans of tuna, which should be drained and flaked before being added to the salad mixture.
Is this Mediterranean Tuna Tahini Salad gluten-free?
The salad itself is gluten-free, but to keep the entire meal gluten-free, you should serve it in a gluten-free wrap or lettuce cup instead of a whole wheat pita.
Can I substitute the plain nonfat yogurt?
Yes, you can use Greek yogurt for a thicker consistency or a dairy-free yogurt alternative if you prefer.
What does the apple add to the recipe?
The optional chopped apple provides a delightful sweet contrast and a crunchy texture that balances the savory Mediterranean flavors.
Are the capers and olives necessary?
While they provide the signature salty, Mediterranean tang, you can omit them or replace them with chopped pickles if you prefer.
How long can I store this tuna salad in the refrigerator?
The tuna salad can be stored in an airtight container in the fridge for up to 3 days.
Can I prepare this meal ahead of time?
Yes, it is excellent for meal prep. Store the tuna salad and the pita separately, then assemble right before eating to prevent the bread from getting soggy.
What vegetables are best for serving with the wrap?
The recipe recommends topping the salad with sliced tomatoes, cucumbers, and fresh lettuce for maximum crunch and freshness.
Is this recipe spicy?
It has a mild kick from the half teaspoon of chili powder, but you can adjust the amount of chili powder and black pepper to suit your heat preference.
What kind of onion should I use?
Red onion works particularly well for its color and sharp flavor, but yellow or white onions are also great choices for dicing into the salad.
Can I use fresh parsley instead of dried?
Absolutely. If using fresh parsley, triple the amount (use about 6 tablespoons) to achieve a similar flavor profile.
How do I prevent the pita from breaking?
Warm the whole wheat pita slightly in the microwave or oven for a few seconds to make it more pliable before stuffing it.
Can I use this salad as a dip?
Yes, this Mediterranean tuna salad makes an excellent dip for crackers, carrot sticks, or bell pepper slices.
What is the flavor profile of the dressing?
The dressing is nutty from the tahini, tangy from the lemon and yogurt, and earthy thanks to the cumin and garlic.
How many garlic cloves should I use?
The recipe suggests 3 to 4 minced garlic cloves, depending on how much you enjoy a bold garlic flavor.
Is there a substitute for tahini?
If you don't have tahini, sunflower seed butter or a mild almond butter can work as a substitute, though the flavor will change slightly.
Can I add other spices to this recipe?
Yes, spices like smoked paprika or dried oregano would complement the Mediterranean flavors beautifully.
What type of celery should I use?
Use fresh, crisp celery stalks and dice them finely to ensure even distribution and a good crunch in every bite.
Is it okay to use tuna packed in oil?
You can, but the recipe is designed with the creaminess of the dressing in mind; if using oil-packed tuna, ensure it is very well-drained.
Can I freeze the Mediterranean Tuna Tahini Salad?
Freezing is not recommended as the texture of the yogurt and fresh vegetables will deteriorate upon thawing.
How do I adjust the consistency of the dressing?
If the dressing is too thick, add a teaspoon of water or extra lemon juice at a time until you reach your desired consistency.
Can I use lime juice instead of lemon juice?
While lemon is more traditional for Mediterranean flavors, lime juice can provide a similar acidity and brightness.
Is this recipe high in protein?
Yes, with three cans of tuna and the addition of tahini and yogurt, this is a protein-packed meal option.
What kind of apple is best for this recipe?
A crisp, tart apple like Granny Smith or a sweet-tart variety like Honeycrisp provides the best texture and flavor contrast.
Can I double the recipe for a party?
Yes, the recipe scales up easily and is a crowd-pleasing option for gatherings or large lunches.
Should I rinse the capers?
Yes, rinsing the capers helps remove excess brine and salt so they don't overpower the other ingredients in the salad.