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Quinoa And Tuna Salad » Simple and Healthy Recipe! ✅

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East Quinoa and Tuna Salad It’s a great light, high-protein quinoa salad recipe to keep on hand! It’s super easy to make (20 minutes total!) and makes a great light lunch or hearty side dish for dinner.

This salad is naturally gluten free, rich in vegetables and has a light lemon dressing.

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Quinoa salad with tuna

Quinoa is a great source of plant-based protein and tuna is a great source of healthy protein from seafood. Combine them and you have a Healthy, high-protein salad that’s tastier than it looks!

I love the way the canned flake tuna mixes with the little quinoa., making EVERY bite tasty. The crunch of the cucumbers, the juiciness of the tomatoes, and the salty creaminess of the feta only make things better.

This salad has a light lemon dressing. I add a little mustard to the dressing so the oil and lemon juice emulsify, and just add a little honey to balance out the tart flavor of the lemon juice. It’s not enough to make a sweet dressing. Just long enough for you to taste a bit, and then achieve more instantly.

Ready to make this salad??

Related recipe: Tuna salad with vegetables

ingredients

For the tuna and quinoa salad:

  • 1 cup raw quinoa (white, brown or tricolor), rinse well in a fine mesh strainer
  • Water to cook the quinoa (2 cups on the plate, 1 cup in the Instant Pot)
  • ½ teaspoon of salt
  • 1 cup cherry tomatoes or cherry tomatoes, halved or diced
  • 1 cup diced cucumberr (1 medium cucumber)
  • 2 shallotsdiced (or ¼ cup chopped red onion)
  • 2 5-ounce cans of tuna, drained (I use minced tuna packed in water for the lowest calorie and mercury content)
  • ¼ – ½ cup crumbled feta cheese (taste)
  • 2-4 tablespoons chopped fresh herbssuch as dill, basil, or parsley

For the dressing:

  • 2 tablespoons olive oil
  • zest of ½ – 1 lemon (optional, but if you’re using a fresh lemon, don’t skip this one! I use this grater for super easy zest)
  • 1 tablespoon lemon juice
  • 2 teaspoons of red wine vinegar or apple cider vinegar
  • 2 teaspoons of honey (optional)
  • 1 teaspoon mustard (Dijon or any type)
  • 1 teaspoon Italian dressing or dried oregano
  • ½ teaspoon ground black pepper (or at will)

Related recipe: Mediterranean Cous Cous Bowls with Tuna

Related recipe: Quinoa Tabbouleh Salad

Instructions

Step 1: Cook the rinsed quinoa according to package directions. I cooked mine on the stove: Combine 2 cups of water, ½ teaspoon of salt, and 1 cup of rinsed quinoa in a pot. Bring to a boil, then lower heat, cover and simmer for 12 minutes. Uncover and simmer for another 3 minutes, or until the quinoa is fully cooked and releases little curly white strands (that’s good!) and all the water is absorbed. Remove from heat and flake with a fork, but don’t over mix. Transfer to a heatproof bowl and let the quinoa cool.

Step 2: As the quinoa cooks and cools, prepare the rest of the saladDirections: Dice the cucumber (peel if you like), dice the tomatoes, chop the shallot, drain the tuna, peel the lemon, squeeze the lemon and chop your fresh herbs.

Step 3: prepare the dressing mix all seasoning ingredients in small bowl. Mix well with a fork.

Step 4: Add vegetables, feta cheese and seasoning. quinoa and mix gently. Blend until smooth, but don’t overdo so the quinoa doesn’t get soggy. If necessary, adjust the flavor to your liking with a little salt or lemon juice. Serve immediately or chill before serving.

Related recipe: Instant Quinoa with Sausage and Vegetables

Tasty Additions to Tuna Quinoa Salad

This salad is great on its own, but you can completely adapt it to your taste or whatever you have on hand. It’s a great salad to take out of the fridge! Try one of these plugins:

  • Cooked garbanzo beans
  • Sliced olives
  • sun dried tomatoes (filled with oil and drained)
  • Marinated artichoke hearts
  • fresh diced Peppers
  • Thinly sliced ​​or diced Red onion
  • canned or cooked Corn
  • frozen cooked green peas
  • Cooked White beans
  • Grated Parmesan
  • Any other fresh herbs

Leftover Storage and Tips for Leftovers

This salad makes about 4 servings., perfect for a small lunch or as a side dish for a hearty dinner. This salad should be served fresh, but can be stored for up to 1 full day if left over. It will be a little more “watery” the next day because the cucumbers and tomatoes will release juices.

If you’re not going to finish it the first time, I recommend mixing only the amount you will eat. Store the remaining chopped vegetables in one container in the refrigerator, the cooked quinoa and feta in another container, and the seasoning in another. So meld all day 2 when ready to eat!

This is a great way to prepare this salad for a business lunch the next day.– keep everything separate. Or, to make things easier at work, stack the vegetables on top of the quinoa and store the dressing in a separate container. Combine and mix well before eating.

If you enjoyed this recipe, please let me know with a comment and star rating below. And don’t forget to share it on Facebook and save it to Pinterest for later!

Quinoa and Tuna Salad

Healthy, light, tasty and rich in protein! This Quinoa Tuna Salad makes a great light lunch or dinner and is ideal for a business lunch. Read the recipe notes below for lunch prep tips and tasty ideas to add.

Preparation time 10 min

Cooking time 15 min

Cooling time 5 min

Total time 20 minutes

Course: dinner, lunch, main course

American kitchen

Diet: gluten free, low fat

Servings: 4

Cooking mode: prevent the screen from dimming

For the tuna and quinoa salad:

  • 1 cup raw quinoa (white, brown or tricolor), rinse well in a fine mesh strainer
  • water to cook the quinoa (2 cups on the plate, 1 cup in the Instant Pot)
  • ½ teaspoon Salt
  • 1 cup cherry tomatoes or cherry tomatoes cut in half or diced
  • 1 cup diced cucumber (1 medium cucumber)
  • two shallot diced (or ¼ cup chopped red onion)
  • 2 5 ounces canned tuna drained (I use minced tuna packed in water for the lowest calorie and mercury content)
  • ¼ – ½ cup feta cheese (taste)
  • 2-4 tablespoons chopped fresh herbs such as dill, basil, or parsley

For the dressing:

  • 2 tablespoons olive oil
  • zest of ½ – 1 lemon (optional, but if you’re using a fresh lemon, don’t skip this one! I use this bark for a super easy zest)
  • 1 tablespoon lemon juice
  • 2 teaspoons red wine vinegar
  • 2 teaspoons Sweetie (optional)
  • 1 tsp mustard (Dijon or any type)
  • 1 tsp Italian dressing or dried oregano
  • ½ teaspoon Black pepper (or at will)
  • Cook the rinsed quinoa according to package directions. On the stovetop: Combine 2 cups water, ½ teaspoon salt, and 1 cup rinsed quinoa in a saucepan. Bring to a boil, then lower heat, cover and simmer for 12 minutes. Uncover and simmer for another 3 minutes, or until the quinoa is fully cooked and releases little curly white strands (that’s good!) and all the water is absorbed. Remove from heat and flake with a fork, but don’t over mix. Transfer to a heatproof bowl and let the quinoa cool.
  • As the quinoa cooks and cools, prepare the rest of the salad: Dice the cucumber (peel if you like), dice the tomatoes, chop the shallot, drain the tuna, peel the lemon, squeeze the lemon and chop the fresh herbs.

  • prepare the dressing mix all seasoning ingredients in small bowl. Mix well with a fork.

  • Add vegetables, feta cheese and quinoa dressing. and mix gently. Blend until smooth, but don’t overdo so the quinoa doesn’t get soggy. If necessary, adjust the flavor to your liking with a little salt or lemon juice. Serve immediately or chill before serving.

Tasty Additions to Tuna Quinoa Salad: Cooked Chickpeas, Sliced ​​Olives, Sundried Tomatoes (packaged and drained), Diced Fresh Peppers, Marinated Artichoke Hearts, Thinly Sliced ​​or Diced Red Onion, Canned or Cooked Corn, Frozen Cooked Peas, Cooked White Beans, Cheese grated Parmesan, other herbs And of course you can always double the veggies!
Leftover Storage and Tips for Leftovers: This salad should be served fresh, but can be stored for up to 1 full day if left over. It will be a little more “watery” the next day because the cucumbers and tomatoes will release juices.

  • I recommend mixing only the amount you will eat. Store the remaining chopped vegetables in one container in the refrigerator, the cooked quinoa and feta in another container, and the seasoning in another. So meld all day 2 when ready to eat!
  • Make this salad for a business lunch the next day: Store the vegetables on top of the quinoa and store the dressing in a separate container. Combine and mix well before eating.

Calories: 270kcal (14%) | Carbohydrates: 34g (11%) | Protein: 15g (30%) | Fat: 9g (14%) | Saturated Fat: 2g (10%) | Polyunsaturated fat: 2g | Monounsaturated fat: 4g | Cholesterol: 21mg (7%) | Sodium: 497mg (21%) | Potassium: 462mg (13%) | Fiber: 4g (16%) | Sugar: 5g (6%) | Vitamin A: 334IU (7%) | Vitamin C: 12mg (15%) | Calcium: 88mg (9%) | Iron: 3mg (17%)

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