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: A Healthy and Easy Lunch Recipe

Ingredients

Scale

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

Cook Mode Prevent your screen from going dark

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