This Tuna Salad with Quinoa and Cucumber is a refreshing and satisfying meal that’s perfect for lunch or dinner. Combining high-protein tuna, nutrient-rich quinoa, and crisp cucumber, this 450-calorie dish offers a well-balanced mix of flavors and textures for a healthy, delicious bite.
Key Information
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes (for quinoa)
- Total Time: 25 minutes
- Number of Servings: 2
- Serving Size: 1 salad
Nutritional Information (Per Serving)
- Calories: 450
- Protein: 30g
- Carbohydrates: 40g
- Fat: 18g
- Dietary Preferences: Gluten-free, dairy-free
Ingredients
- 1 cup (185g) cooked quinoa
- 1 can (5 oz/140g) tuna, drained
- 1/2 cucumber, diced
- 1/4 cup (35g) cherry tomatoes, halved
- 1/4 red onion, finely chopped
- 1 tbsp (15ml) olive oil
- 1 tbsp (15ml) lemon juice
- 1 tsp Dijon mustard
- Salt and pepper to taste
- Optional: fresh parsley or dill for garnish
Method of Preparation
- Cook the Quinoa: If not already prepared, cook the quinoa according to package instructions. Allow it to cool to room temperature.
- Prepare the Salad Base: In a large bowl, combine the cooked quinoa, diced cucumber, cherry tomatoes, and red onion.
- Add the Tuna: Flake the drained tuna into the bowl, breaking it into smaller pieces.
- Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
- Toss the Salad: Pour the dressing over the quinoa mixture and gently toss to combine.
- Serve and Garnish: Divide the salad between two plates and garnish with fresh parsley or dill if desired. Enjoy immediately or chill in the refrigerator for a cooler meal.
Tips for Culinary Success
- Use Flavored Tuna: For extra taste, opt for tuna packed in olive oil or with added herbs.
- Chill Before Serving: Let the salad sit in the fridge for 15-20 minutes to allow the flavors to meld.
- Add More Veggies: Try adding bell peppers, olives, or avocado for extra flavor and nutrition.
Frequently Asked Questions (FAQs)
1. Can I use a different grain instead of quinoa?
Yes, you can use couscous, brown rice, or farro as an alternative. Adjust cooking times as needed.
2. How do I store leftovers?
Store the salad in an airtight container in the fridge for up to 2 days. The flavors will continue to develop, making it even tastier.
3. Can I use fresh tuna instead of canned?
Absolutely! Grilled or seared fresh tuna can be used. Simply flake it into the salad after cooking.
This Tuna Salad with Quinoa and Cucumber is a refreshing and nutritious dish that’s perfect for a light lunch or dinner. With protein-packed tuna, wholesome quinoa, and crisp cucumber, this 450-calorie meal is sure to keep you full and satisfied.
