I have a deep appreciation for the pantry. It’s like a treasure chest of meals-in-waiting. Cans of tuna, jars of olives, and bags of pasta aren’t just backups; they’re the building blocks for something fantastic.
This recipe was born from one of those “what can I make right now?” moments when I wanted something substantial and flavorful, not just functional.
The result is this Mediterranean orzo with tuna. It’s vibrant, incredibly satisfying, and proves that a few quality pantry staples can create a truly beautiful meal.
Why This Mediterranean Orzo with Tuna Feels So Complete
This isn’t a light side dish; it’s a full, balanced bowl. What I love is how all the components work together. You get lasting fullness from the combination of high-protein tuna and eggs.
Then, you add the satisfying “chew” of the al dente orzo, the rich, healthy fats from the olives and olive oil, and the bright, zesty flavors from the lemon, dill, and capers. It’s a complete plate that feels both nourishing and indulgent.
Building Your Salad: From Orzo to Garnish
This salad is all about layering, and it comes together in a few simple stages.
1. Cook Your Components: While the orzo simmers, you’ll get the eggs going in a separate pot (I love a 7-minute jammy yolk for this) and steam the green beans until they’re just tender-crisp. This multitasking is key!
2. Create the Dressing: This is my favorite part. Mellowing the red onion in the vinegar first is a game-changer. Then, just shake everything else in a jar—Dijon, lemon, capers, and olive oil—until it’s creamy.
3. Assemble and Garnish: Once everything is cooked and drained well, you’ll spread the orzo on a big platter. Gently fold in the tuna, tomatoes, olives, and veggies. Drizzle that amazing dressing over the top and finish with the toasted almonds, fresh dill, and lemon zest. That final garnish makes all the difference.
A Few Simple Swaps & Storage Notes
This recipe is wonderfully flexible. Here are a few swaps I’ve tried:
- For the Tuna: If you’re not a tuna fan, canned salmon works beautifully. For a vegetarian option, a can of rinsed chickpeas or white beans adds great texture and protein.
- For the Herbs: Dill is classic, but fresh mint or flat-leaf parsley will give it a completely different (and just as delicious) vibe.
- For the Crunch: No slivered almonds? Toasted sunflower seeds or pepitas are a perfect substitute.
A note on storage: This salad is truly best the day it’s made. If you do have leftovers, I recommend storing them in the fridge and eating within 2 days. The orzo will soak up the dressing, so you might want a fresh squeeze of lemon juice to brighten it back up.
Coastal Orzo Medley with Tuna and Sun-Kissed Flavors
Equipment
- 1 large stockpot (for orzo & eggs)
- Steamer basket insert (or small saucepan with steamer)
- Small, dry skillet (for toasting almonds)
- Glass jar with tight-fitting lid (for dressing)
- Large serving bowl or platter
- Chef's knife and cutting surface
Ingredients
Pantry:
- 1 ½ cups approx. 300g orzo pasta
- ¾ cup approx. 125g oil-packed sun-dried tomatoes, drained and julienned
- ⅓ cup approx. 60g Kalamata olives, pitted and halved
- 3 tablespoons slivered almonds approx. 22g
- Salt and freshly ground black pepper to taste
Proteins:
- 2 cans approx. 5 oz / 140g each, 280g total quality tuna in water, drained
- 3 large eggs
Produce:
- About 225g ½ lb fresh green beans, trimmed
- 1 small cucumber approx. 150g peeled and seeded, sliced into ½-inch crescents
- ¼ medium red onion approx. 30g, very finely minced
- 3 tablespoons fresh dill chopped
- Zest of 1 lemon
Liquids for Dressing:
- 5 tablespoons 75ml extra virgin olive oil
- 2 ½ tablespoons 37.5ml red wine vinegar
- 1 ¼ tablespoons 18.75ml fresh lemon juice
Seasonings for Dressing:
- 1 ¼ tablespoons approx. 19g Dijon mustard
- 2 ½ tablespoons approx. 25g capers, rinsed and lightly chopped
Garnish:
- Toasted slivered almonds from above
- Chopped fresh dill from above
- Lemon zest from above
Instructions
- Make the dressing base: In a jar, combine the very finely minced red onion with the red wine vinegar; let sit 10 minutes to mellow. Zest the lemon first and reserve the zest for garnish (~1 tsp), then juice it (1¼ Tbsp). Add Dijon, lemon juice, and olive oil; close and shake 45 seconds until emulsified. Stir in capers and a pinch of salt and pepper.
- Cook the eggs (separate pot recommended): Bring a small pot of water to a boil, lower eggs in gently, and cook 7–8 minutes for jammy yolks. Transfer to an ice bath 5 minutes, peel, and quarter.
- Cook the orzo: Boil well-salted water (about 4 qt). Cook orzo 10–12 minutes to al dente. Drain in a fine-mesh sieve and quick-rinse 5–10 seconds to prevent clumping; drain very well.
- Steam green beans: Steam 5–6 minutes until tender-crisp; shock in cold water, drain thoroughly, then slice on a bias into 1-inch pieces.
- Toast almonds: Toast slivered almonds in a dry skillet over medium-low 2–4 minutes until lightly golden and fragrant; cool.
- Prep remaining items: Peel, seed, and slice cucumber into ½-inch crescents. Drain tuna well and flake.
- Assemble: Spread orzo on a serving platter and lightly season with salt and pepper. Arrange tuna, eggs, green beans, sun-dried tomatoes, olives, and cucumber over the orzo. Fold in 2 Tbsp chopped dill (reserve the rest).
- Dress & garnish: Shake dressing again and drizzle evenly. Toss gently if desired. Garnish with toasted almonds, the remaining ~1 Tbsp dill, and the reserved lemon zest. Serve.
Notes
Chef Notes
Storage: This salad is best relished on the day it's made. Any leftovers can be kept in an airtight container in the refrigerator for up to 2 days. For optimal freshness, dress individual portions just prior to serving, as the orzo will continue to absorb the dressing.Ingredient Swaps:
- Vegetarian Option: Substitute canned chickpeas or cannellini beans for the tuna.
- Herb Alternatives: Fresh mint or basil can provide a delightful twist to the flavor profile.
- Crunchy Toppings: If almonds aren't available, toasted sunflower seeds or pepitas work beautifully.
Troubleshooting Blandness:
- Flavor Boost: Add an extra squeeze of lemon juice or a dash of red wine vinegar to brighten the flavors.
- Drain Thoroughly: Ensure your tuna is well-drained to avoid a watery salad.
- Seasoning: Season components adequately with salt and pepper throughout preparation, not just at the end.
Make-Ahead Tip:
The orzo, eggs, and green beans can be cooked, and the dressing prepared, up to one day in advance. Store these components separately in the refrigerator and assemble the salad just before serving to ensure the best texture and taste.Nutrition (per serving, approximate):
- Calories: 569 kcal
- Protein: 28.8 g
- Carbs: 56 g
- Fat: 25 g (Sat Fat 3.7 g)
- Fiber: 6.1 g • Sugar: 7.4 g
- Sodium: 517 mg (before adding salt to taste; can vary widely based on brands of olives, tuna, capers)
- Cholesterol: 132 mg
- Potassium: 649 mg
Common Questions About This Tuna Orzo Salad Recipe
Can I make this ahead of time?
Partially! You can cook the orzo, eggs, and green beans, and make the dressing up to a day in advance. Store them all separately in the fridge. When you’re ready to serve, assemble everything—this keeps the orzo from getting soggy and the flavors fresh.
My tuna is in oil, not water. Can I still use it?
Absolutely. Just drain it very well. Tuna packed in oil often has a richer, silkier texture that’s fantastic in this salad. You may want to use slightly less olive oil in the dressing to compensate, but just taste as you go.
Why do you rinse the orzo?
A very quick rinse (just 5-10 seconds) under cold water stops the cooking process immediately and washes off some of the excess starch. This is the secret to preventing the orzo from clumping together into one big blob as it cools. Drain it very well afterward!
I hope this hearty, flavorful salad becomes a new favorite. It’s the perfect example of how simple, quality ingredients can come together for a meal that truly makes you feel great.
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
