Tuna Quinoa Salad
A vibrant, protein-packed salad featuring flaky tuna, fluffy quinoa, and creamy avocado. Tossed in a zesty lemon-olive oil dressing, it's a perfect healthy and satisfying meal ready in 30 minutes.
For 4 servings
Cook the quinoa.
- Rinse the quinoa thoroughly in a fine-mesh sieve under cold water.
- In a medium saucepan, combine the rinsed quinoa, water, and a pinch of salt.
- Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed.
- Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork and set aside to cool slightly.
TIPRinsing quinoa removes its natural coating, called saponin, which can make it taste bitter.Prepare the salad ingredients.
While the quinoa is cooking, chop the cucumber, red onion, and fresh parsley. Halve the pitted kalamata olives. Drain the canned tuna well.
Make the lemon dressing.
In a small bowl, whisk together the extra virgin olive oil, the juice of one large lemon, and a pinch of black pepper. Mix well until emulsified.
Combine the salad.
- In a large salad bowl, add the slightly cooled quinoa, drained tuna, cucumber, red onion, olives, and parsley.
- Dice the avocado and add it to the bowl.
- Pour the lemon dressing over the salad.
TIPAdd the avocado just before tossing to prevent it from browning and getting mushy.Toss and serve.
Gently toss all the ingredients together until everything is well combined and coated with the dressing. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For best results, let the quinoa cool to room temperature before mixing it with the other ingredients to prevent wilting.
- 2If meal prepping, store the salad components and the dressing separately. Combine just before eating.
- 3Feel free to add other Mediterranean vegetables like cherry tomatoes or bell peppers.
- 4Using tuna packed in water instead of oil keeps the salad lighter and lower in fat.
Adapt it for your goals.
Vegan
Replace the tuna with 1.5 cups of cooked chickpeas (canned, rinsed and drained) for a plant-based version.
high proteinHigh protein
Add 1 cup of cooked edamame or chickpeas to increase the protein and fiber content further.
quickQuick
Use pre-cooked, microwaveable quinoa pouches to cut down the cooking time significantly.
low carbLow carb
Substitute the quinoa with an equal amount of cauliflower rice, lightly steamed and cooled, for a lower-carb option.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Tuna is an excellent source of omega-3s, which are crucial for heart and brain health and can help reduce inflammation.
Complete Protein Source
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein that supports muscle repair and growth.
High in Healthy Fats
Avocado and olive oil provide monounsaturated fats, which can help lower bad cholesterol levels and support overall heart health.
Excellent Source of Fiber
The combination of quinoa and fresh vegetables provides a high amount of dietary fiber, which aids in digestion and promotes a feeling of fullness.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides lean protein and omega-3s from tuna, complete protein and fiber from quinoa, and healthy monounsaturated fats from avocado and olive oil.