A powerhouse of nutrients, this zesty and refreshing salad is infused with the rich protein of tuna, the wholesome goodness of quinoa, and an array of essential vitamins and minerals from vegetables.
Ingredients
- 1 cup of quinoa, rinsed
- 2 cups of water
- 1 can (5 oz) of tuna, drained
- 1 cup of cherry tomatoes, halved
- 1/2 cup of cucumber, diced
- 1/4 cup of red onion, finely chopped
- 1/4 cup of fresh parsley, chopped
- 1/4 cup of fresh lemon juice
- 2 tablespoons of olive oil
- 1 teaspoon of Dijon mustard
- Salt and pepper to taste
- 1 avocado, sliced (optional)
Instructions
- Cook the Quinoa:
- In a medium saucepan, bring the water to a boil. Add the quinoa and a pinch of salt.
- Reduce the heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is fluffy.
- Remove from heat and let it cool.
- Prepare the Dressing:
- In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, salt, and pepper.
- Combine the Ingredients:
- In a large bowl, combine the cooked quinoa, tuna, cherry tomatoes, cucumber, red onion, and parsley.
- Pour the dressing over the salad and toss gently to combine.
- Serve:
- Serve immediately or refrigerate for an hour to allow the flavors to meld.
- Top with sliced avocado before serving, if desired.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
| Nutrient | Amount |
| Calories | 320 |
| Protein | 18g |
| Carbohydrates | 28g |
| Dietary Fiber | 5g |
| Total Fat | 15g |
| Saturated Fat | 2g |
| Cholesterol | 20mg |
| Sodium | 180mg |
| Vitamin C | 35mg |
| Iron | 3mg |