Tuna Veggie Quinoa Salad
Elevate your salad game with this vibrant and protein-packed Tuna Veggie Quinoa Salad! This wholesome dish combines fluffy quinoa, tender chunks of tuna, and a medley of crisp vegetables like cucumber, cherry tomatoes, and red bell pepper, all tossed in a zesty homemade lemon-Dijon dressing. With its perfect balance of fresh flavors, heart-healthy ingredients, and a hint of sweetness from a touch of honey, this salad is as nutritious as it is delicious. Ready in just 30 minutes, it's a versatile meal that's ideal for meal prep, a light lunch, or a refreshing dinner. Plus, it's naturally gluten-free and packed with Omega-3s and essential nutrients, making it a satisfying choice for health-conscious eaters. Serve it chilled or at room temperature for the ultimate bowl of goodness!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 cans (5 oz each) canned tuna (in water, drained)
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 medium red bell pepper, diced
- 0.25 cup red onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa thoroughly under cold water to remove any bitterness.
In a medium saucepan, combine the quinoa and water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 12-15 minutes, or until the quinoa is tender and the water is absorbed.
Remove the quinoa from heat, fluff with a fork, and let it cool to room temperature.
While the quinoa cools, prepare the vegetables: dice the cucumber and red bell pepper, halve the cherry tomatoes, and finely chop the red onion and parsley.
In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the cooked quinoa, drained tuna, diced cucumber, cherry tomatoes, red bell pepper, red onion, and parsley.
Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
Taste and adjust seasoning if necessary. Refrigerate for at least 15 minutes to allow the flavors to meld.
Serve chilled or at room temperature. Enjoy!
Nutrition Facts
Calories |
274 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 497 mg | 22% | |
| Total Carbohydrate | 20.4 g | 7% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 6.8 g | ||
| Protein | 22.0 g | 44% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 73 mg | 6% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 712 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
