Easy One Dish Quinoa and Tuna

Elevate your weeknight meals with this *Easy One Dish Quinoa and Tuna* recipe—a wholesome, protein-packed dish that comes together in just 25 minutes! Featuring fluffy quinoa, vibrant cherry tomatoes, crisp cucumber, and briny canned tuna, this recipe is bursting with Mediterranean-inspired flavors. A tangy dressing of olive oil and fresh lemon juice ties the ingredients together, while fresh parsley and optional crumbled feta cheese add layers of freshness and creaminess. Perfect for busy schedules, this versatile dish can be enjoyed warm, chilled, or at room temperature. Easy to prepare, nutritious, and endlessly customizable, it’s the ultimate one-bowl meal that’s as satisfying as it is simple.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cans canned tuna (in water or oil, drained)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 0.25 cup red onion, finely chopped
• 0.25 cup parsley, chopped
• 0.5 cup feta cheese, crumbled (optional)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the quinoa under cold water using a fine-mesh sieve to remove any bitterness.

Step 2

In a medium pot, combine quinoa and water. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa has absorbed all the water. Remove from heat and let it rest, covered, for 5 minutes, then fluff with a fork.

Step 3

While the quinoa cooks, prepare the dressing. In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper.

Step 4

In a large mixing bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, and parsley.

Step 5

Add the cooked quinoa to the bowl with the tuna and vegetables. Pour the dressing over the mixture and toss gently to combine.

Step 6

If using, sprinkle the crumbled feta cheese on top.

Step 7

Taste and adjust the seasonings if needed, adding more salt, pepper, or lemon juice as desired.

Step 8

Serve the quinoa and tuna mixture warm, at room temperature, or chilled. Enjoy your easy, one-dish meal!

Nutrition Facts

Serving size	1639 grams (1639.0g)

Amount per serving	% Daily Value*
Calories	1610

Total Fat 71.50g	92%
Saturated Fat 23.20g	116%
Polyunsaturated Fat 2.70g
Cholesterol 207mg	69%
Sodium 4604mg	200%
Total Carbohydrate 121.10g	44%
Dietary Fiber 6.10g	22%
Total Sugars 14.00g
Protein 119.50g	239%

Vitamin D 227IU	1134%
Calcium 888mg	68%
Iron 14mg	76%
Potassium 2390mg	51%

*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.

Source of Calories

Fat: 40.1%

Protein: 29.8%

Carbs: 30.2%