Looking for a quick lunch that’s both filling and good for you? We all know the struggle of packing a healthy meal for work or school, especially when time isn’t on our side. It’s even harder when you’re tired of the same old sandwiches and want something that’ll keep you energized through that afternoon slump.
That’s where this tuna quinoa salad comes in – it’s a perfect mix of protein-packed tuna, nutty quinoa, and fresh vegetables that you can make ahead and enjoy throughout the week. Plus, it’s super easy to customize with whatever veggies you have in your fridge.
Suggestions for Ingredient Substitution
Quinoa can be substituted with cooked bulgur wheat or couscous for a similar texture and nutritional profile. Use the same amount as quinoa and adjust cooking time according to package instructions. For a low-carb option, consider using riced cauliflower, which requires less cooking time and water.
Tuna can be replaced with canned salmon or cooked, flaked white fish for a different seafood flavor while maintaining protein content. For a vegetarian version, use drained and rinsed chickpeas or cubed firm tofu, adjusting seasoning as needed to compensate for the milder flavor.
Feta cheese can be swapped with crumbled goat cheese or dairy-free alternatives like almond-based feta for those avoiding dairy. Adjust the amount to taste, as these substitutes may have different salt levels. For a completely cheese-free option, add extra herbs or a handful of chopped olives to maintain flavor complexity.
| Preparation Time | 15-25 minutes |
| Cooking Time | 15-20 minutes |
| Total Time | 30-45 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 60-70 g
- Fat: 40-50 g
- Carbohydrates: 60-70 g
Ingredients
For the quinoa:
- 1/2 tsp salt
- 2 cups water
- 1 cup quinoa
For the salad:
- 2 cans tuna (drained well, I like Bumble Bee albacore tuna)
- 2 to 4 tbsp fresh herbs (chopped, such as parsley, dill, or mint)
- 1 cup cucumber (diced into 1/2-inch cubes for uniform bites)
- 2 scallions (thinly sliced)
- 1/4 to 1/2 cup feta cheese (crumbled)
- 1 cup cherry tomatoes (halved for easier eating)
For the dressing:
- zest of 1/2 to 1 lemon
- 1 tsp dijon mustard
- 1 tsp dried oregano
- 1/2 tsp black pepper
- 2 tsp honey (local honey preferred)
- 2 tbsp olive oil (good quality extra virgin)
- 1 tbsp fresh lemon juice
- 2 tsp red wine vinegar
Step 1: Cook the Quinoa
Start by cooking the rinsed quinoa according to the package instructions.
On the stovetop, combine 2 cups of water with ½ teaspoon of salt and 1 cup of rinsed quinoa in a pot.
Bring to a boil, then lower the heat.
Cover the pot and let the quinoa simmer for about 12 minutes.
Uncover and let it cook on low for another 3 minutes until the quinoa is fully cooked, releasing its tiny curly white strings, and all the water is absorbed.
Remove from heat and fluff with a fork, being careful not to over-stir.
Transfer the quinoa to a heat-safe bowl and allow it to cool.
Step 2: Prepare the Salad Ingredients
While the quinoa is cooking and cooling, prepare the rest of the salad ingredients.
Dice the cucumber (peel if you prefer) and tomatoes, chop the scallions, and drain the tuna.
Zest and juice the lemon, and chop your fresh herbs.
Keep each of these prepared ingredients aside, ready to combine with the cooled quinoa.
Step 3: Prepare the Dressing
In a small bowl, prepare the dressing by mixing together all the dressing ingredients.
Use a fork to mix thoroughly until well combined.
Adjust the flavor as needed, ensuring your dressing has the right balance of tang and seasoning.
Step 4: Combine and Finish the Salad
Once the quinoa is cooled, gently add the diced veggies, drained tuna, feta cheese, and dressing to the quinoa in the bowl.
Mix gently until everything is just combined, taking care not to overmix and make the quinoa mushy.
Taste and adjust the flavor with a little extra salt or lemon juice if needed.
Step 5: Serve and Enjoy
Serve your fresh quinoa salad immediately or allow it to chill in the refrigerator before serving if you prefer it cooler.
Enjoy this nutritious and flavorful salad as a refreshing meal or side dish!
