Quinoa Tuna Salad
This quinoa tuna salad is a light, healthy lunch that brings together cooked quinoa, tuna in olive oil, lemon, red onion, chopped bell peppers, diced cucumber, pitted black olives, extra virgin olive oil, salt, pepper, and fresh basil.
The dressing is simple and tangy, and the dish is easy to assemble. It can be served chilled or at room temperature, on a bed of lettuce for a light lunch, or alongside soup.
The source describes the salad as protein packed, wheat free, gluten free, and suitable for keeping in the refrigerator for several days. The recipe is adapted from the original Quinoa Tuna Salad at 2 Sisters Recipes.
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- 1. Quinoa Tuna Salad
- 2. Quinoa Tuna Salad
- 3. Ingredients Overview:
- 4. How to make it? (*full recipe card below!)
- 5. Tips for Success:
- 6. Options for Variations:
- 7. Storing:
- 8. FREE EMAIL BONUS
- 9. Weeknight Dinners Made Easy
- 10. FREE EMAIL BONUS
- 11. Weeknight Dinners Made Easy
- 12. Ingredients
- 13. Instructions
- 14. FAQs
- 15. Quinoa Tuna Salad
Quinoa Tuna Salad
Quinoa is described as a wheat free, gluten free, versatile grain with a delicate, light texture and a nutty flavor. The recipe card instructs cooks to cool the quinoa completely before combining it with the tuna mixture.
The article presents this salad as a good option for family and friends, served chilled or at room temperature. The editorial body also says to use a can of tuna or a jar of Italian tuna.
If you want more quinoa salads, explore the Mediterranean Quinoa Salad on this site, or try another tuna lunch with the High Protein Buffalo Tuna Salad.
Ingredients Overview:
The recipe starts with quinoa that must be boiled before the salad is assembled. The tuna is packed in olive oil, which is drained before use. The vegetables are red onion, chopped small bell peppers, diced cucumber, and pitted black olives.
The source used one yellow pepper and one red pepper. Lemon juice and extra virgin olive oil form the dressing, with salt and pepper to taste. Fresh basil is added at the end as a garnish.
The editorial overview describes the salad as simple and easy, while the recipe card provides the exact quantities and numbered steps. The salad is easy to make and full of fresh crunch.
It is meant to be served chilled or at room temperature and can be used as a light lunch or a side with soup.
How to make it? (*full recipe card below!)
The editorial overview groups the work into five simple stages. First, cook the quinoa in boiling water until the liquid is absorbed.
The recipe card gives the more exact method: simmer the quinoa in a two quart sauce pot for about 12 to 15 minutes, then cool it completely. Second, prepare the vegetables. Chop the red onion, bell peppers, cucumber, and olives.
Third, open the tuna. The source mentions either canned tuna or a jar of Italian tuna. For the recipe card, drain the oil and move the tuna to a small bowl.
Fourth, mix the tuna with lemon juice and the prepared vegetables, then combine that mixture with the cooled quinoa and extra virgin olive oil. Taste and adjust salt and pepper. Fifth, cover the salad and chill before serving.
The recipe card specifies one hour of chilling. The editorial note also mentions at least 30 minutes, but because the recipe card is the authoritative recipe format, use one hour for the main instructions.
The editorial overview says to blend the dressing ingredients and add them to the bowl, while the recipe card adds extra virgin olive oil after the tuna mixture has been combined with the cooled quinoa. The recipe card method is the main instruction.
While the quinoa simmers, the source suggests preparing the vegetables and the tuna. This timing helps the salad come together quickly.
Tips for Success:
The lemon flavor in this tuna salad is described as mild, so the amount can be adjusted up or down to taste. Anyone who does not like lemon can substitute a light vinegar.
Bell peppers add a nice crunchy texture and sweet taste, providing balance to the salad. The recipe also says to cool the quinoa completely before combining it with the tuna mixture. After combining, taste and adjust salt and pepper.
Fresh basil is added at the top as a garnish. The editorial overview says to blend the dressing ingredients and add them to the bowl, then gently toss everything together. The source also notes that quinoa has a delicate light texture and nutty flavor.
This helps explain why it works well with fresh vegetables and tuna.
Options for Variations:
The salad is versatile, so other condiments and vegetables can be added as desired. Possible additions include capers, green olives, and fresh parsley. A light vinegar can be used in place of lemon for those who do not care for it.
The source also mentions that the salad can be served on a bed of lettuce for a light lunch or as a side with soup. The recipe card method remains the same whether you use canned tuna or jarred Italian tuna.
The editorial section says to add a can of tuna or a jar of Italian tuna to the bowl.
Storing:
Kept chilled in the refrigerator, this quinoa salad stays fresh throughout the week. Store it in an airtight container, or cover the salad bowl with a sheet of clear wrap.
The source recommends transferring the salad to an airtight container or sealing the bowl with clear wrap. The formal recipe card also says to cover with clear wrap and chill before serving. It also says to garnish with fresh basil at the top.
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Weeknight Dinners Made Easy
The source also shares practical tips and recipes for tasty meals that suit cooks at different skill levels. This salad fits that approach because it uses a short list of ingredients, one pot for the quinoa, and a quick assemble method.
It can be portioned into a packed lunch, served as a light side, or offered to family members who want a fresh meal without a long kitchen project.
That makes it a practical choice for quick lunches and simple dinners, especially when you already know the core flavors you like.
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Weeknight Dinners Made Easy
The same section highlights that easy meals can still be bright and satisfying. For this recipe, easy does not mean plain: the lemon, olive oil, basil, and crisp vegetables give the quinoa and tuna more character than a simple packed lunch.
The instructions are written to be followed step by step, making the dish suitable for busy parents, students, and working professionals who want a dependable lunch.
Ingredients
The recipe card lists the following ingredients in the amounts used by the source. The quinoa is cooked first, then cooled, while the tuna and vegetables are prepared in a small bowl. The tuna is drained before combining, and the basil is saved for garnish after chilling. These quantities serve 4 to 6.
- 1 + 1/2 cups Quinoa
- 3 cups water
- 2 cans (5 ounces each) Tuna in olive oil
- 1 lemon, juiced
- 1/3 red onion, diced
- 2 small bell peppers, chopped, using 1 yellow and 1 red
- 1/2 cucumber, diced
- 1 small can pitted black olives, chopped
- 2 to 3 Tbsp. extra virgin olive oil
- salt and pepper to taste
- fresh basil to garnish
Instructions
The formal recipe card gives the numbered steps below. The recipe uses a stovetop method and serves 4 to 6.
- Place quinoa and water in a 2 quart sauce pot. Bring to boil.
- Cover, reduce heat and simmer until all liquid is absorbed, about 12 to 15 minutes.
- Set aside to cool completely. Transfer to a large mixing bowl.
- In the meantime, open cans of tuna and drain the oil. Transfer tuna to a small bowl. Add lemon juice, red onion, bell peppers, olives and diced cucumber. Toss lightly to combine.
- When quinoa is completely cooled, add in the tuna mixture. Pour in some olive oil and mix with a spoon to combine. Add salt and pepper to taste.
- Transfer salad to a serving bowl. Cover with clear wrap and chill for one hour before serving. Garnish with fresh basil at the top.
- Serves 4 to 6
The main chilling time follows the recipe card. The editorial text mentions a shorter chilling option, but the numbered steps use the one hour recipe card instruction.
The source nutrition information is given per serving based on 6 servings, while the recipe card states that the salad serves 4 to 6.
The recipe card lists 1.5 cups of quinoa and 3 cups of water for the cooked base.
The tuna is drained before it is combined with lemon juice, red onion, bell peppers, olives, and cucumber.
After the tuna mixture is added, the salad is dressed with extra virgin olive oil, salt, and pepper.
| Nutrition Fact | Source Value |
|---|---|
| Serving basis | per serving, source based on 6 servings |
| Calories | 291 |
| Total fat | 9.9 g |
| Carbohydrates | 31.8 g |
| Fiber | 3.8 g |
| Sugar | 2.7 g |
| Protein | 20.1 g |
FAQs
How do you make quinoa tuna salad?
Cook 1.5 cups of quinoa in 3 cups of water until the liquid is absorbed, about 12 to 15 minutes, then let it cool completely. Drain 2 cans of tuna packed in olive oil and combine the tuna with lemon juice, diced red onion, chopped bell peppers, olives, and diced cucumber. Once the quinoa is cool, mix in the tuna mixture and a few tablespoons of extra-virgin olive oil, season with salt and pepper, and chill for one hour before serving.
Is quinoa tuna salad healthy?
Yes, this quinoa tuna salad is a very healthy, protein-packed meal. Each serving (based on 6 servings) contains 291 calories, 20.1 grams of protein, 3.8 grams of fiber, and 9.9 grams of fat. Quinoa provides complete protein and is naturally gluten-free, while the tuna adds high-quality protein and heart-healthy olive oil.
How long does quinoa tuna salad last in the fridge?
This quinoa tuna salad will stay fresh all week when kept chilled in the refrigerator. Store it in an airtight container or seal the bowl tightly with plastic wrap to maintain freshness. For the best texture, consider adding the cucumber just before serving if you plan to keep the salad for more than a day.
What vegetables go well in quinoa tuna salad?
This Mediterranean quinoa tuna salad features a crunchy mix of diced cucumber, chopped bell peppers (such as one yellow and one red), and chopped pitted black olives, along with red onion for sharpness. These vegetables add a nice crunchy texture and sweet taste that balances the salad. For variations, you can add capers, green olives, or fresh parsley.
Quinoa Tuna Salad
Quinoa Tuna Salad This quinoa tuna salad is a light, healthy lunch that brings together cooked quinoa, tuna in olive oil, lemon, red onion, chopped bell peppers, diced cucumber, pitted black olives, extra virgin olive oil, salt, pepper, and fresh basil. The dressing is simple and tangy, and the dish is easy to assemble.
- Total Time: 20 min
- Yield: 4 to 6 1x
Ingredients
1 + 1/2 cups Quinoa
3 cups water
2 cans (5 ounces each) Tuna in olive oil
1 lemon, juiced
1/3 red onion, diced
2 small bell peppers, chopped (I used 1 yellow, 1 red)
1/2 cucumber, diced
1 small can pitted black olives, chopped
2 to 3 Tbsp. extra-virgin olive oil
salt and pepper, to taste
fresh basil, to garnish
Instructions
1-Place quinoa and water in a 2-quart: Place quinoa and water in a 2-quart sauce pot. Bring to boil.
2-Cover, reduce heat and simmer until all: Cover, reduce heat and simmer until all liquid is absorbed, about 12 to 15 minutes.
3-Set aside to cool completely: Set aside to cool completely. Transfer to a large mixing bowl.
4-In the meantime, open cans of tuna: In the meantime, open cans of tuna and drain the oil. Transfer tuna to a small bowl. Add lemon juice, red onion, bell peppers, olives and diced cucumber. Toss lightly to combine.
5-When quinoa is completely cooled, add in: When quinoa is completely cooled, add in the tuna mixture. Pour in some olive oil and mix with a spoon to combine. Add salt and pepper to taste.
6-Transfer salad to a serving bowl: Transfer salad to a serving bowl. Cover with clear wrap and chill for one hour before serving. Garnish with fresh basil at the top.
7-Serves 4 to 6: Serves 4 to 6
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.- Prep Time: 20 min
- Method: stovetop
Nutrition
- Serving Size: 1 serving
- Calories: 291
- Sugar: 2.7 g
- Fat: 9.9 g
- Carbohydrates: 31.8 g
- Fiber: 3.8 g
- Protein: 20.1 g
