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!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

Rinse the quinoa thoroughly under cold water to remove any bitterness.

Step 2

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.

Step 3

Remove the quinoa from heat, fluff with a fork, and let it cool to room temperature.

Step 4

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.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, and black pepper to make the dressing.

Step 6

In a large mixing bowl, combine the cooked quinoa, drained tuna, diced cucumber, cherry tomatoes, red bell pepper, red onion, and parsley.

Step 7

Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.

Step 8

Taste and adjust seasoning if necessary. Refrigerate for at least 15 minutes to allow the flavors to meld.

Step 9

Serve chilled or at room temperature. Enjoy!

Nutrition Facts

Serving size	1188.3 grams (1188.3g)

Amount per serving	% Daily Value*
Calories	1155

Total Fat 56.60g	73%
Saturated Fat 6.90g	35%
Polyunsaturated Fat 4.00g
Cholesterol 20mg	7%
Sodium 2706mg	118%
Total Carbohydrate 119.40g	43%
Dietary Fiber 6.30g	23%
Total Sugars 16.80g
Protein 43.30g	87%

Vitamin D 45IU	227%
Calcium 245mg	19%
Iron 10mg	58%
Potassium 1426mg	30%

*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: 43.9%

Protein: 14.9%

Carbs: 41.2%