Healthy Tuna Quinoa Mediterranean Salad Recipe
created by
Nadine T. 06/02/2024
"Tuna quinoa Mediterranean salad"
"Great effort! Youre just one step away from reaching your weekly target of incorporating fiber and lean protein-rich lunches. Your choice of a Tuna quinoa Mediterranean salad sounds both delicious and nutritious. Its wonderful to see you taking such positive strides towards your health goals. Remember every healthy choice you make is a victory in itself. Well done!"
See commentsIngredients
- 1 cup quinoa, rinsed
- 2 cups water or low-sodium vegetable broth
- 1 can (5 oz) tuna in water, drained
- 2 cups mixed greens (spinach, arugula, or lettuce)
- 1 cup cherry tomatoes, halved
- 1 bell pepper, diced (any color)
- 1/4 cup nuts (almonds, walnuts, or pistachios), chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh herbs (parsley or basil) for garnish
Instructions
- 1. In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until quinoa is fluffy and water is absorbed.
- 2. While the quinoa cooks, prepare the vegetables. Halve the cherry tomatoes, dice the bell pepper, and wash the mixed greens.
- 3. In a large bowl, combine the cooked quinoa, drained tuna, mixed greens, cherry tomatoes, bell pepper, and nuts.
- 4. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss gently to combine.
- 5. Garnish with fresh herbs and serve immediately or chill in the refrigerator for 30 minutes for a refreshing cold salad.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 25g |
| Carbohydrates | 35g |
| Fiber | 0g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 15g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Tuna Quinoa Mediterranean Salad is rich in lean protein from tuna, which helps keep you full and satisfied. Quinoa adds fiber and essential amino acids, making it a complete protein source. The mixed greens and vegetables provide vitamins, minerals, and antioxidants, supporting overall health. This dish fits well into Mediterranean and balanced diets, promoting heart health and weight management. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of whole-grain pita bread for added fiber.
- Serve with a glass of infused water (cucumber or lemon) for hydration.
- Top with avocado slices for healthy fats and creaminess.
Recipe Variations and Adjustments
tuna salad recipe
Keep the base ingredients the same, focusing on the tuna and vegetables.
tuna salad recipe healthy
Emphasize the use of fresh, whole ingredients and low-fat dressing.
tuna salad recipe with egg
Add 2 hard-boiled eggs, chopped, for extra protein.
tuna salad recipe with pasta
Incorporate 1 cup of whole-grain pasta, cooked and cooled, for a heartier dish.
tuna salad recipe easy
Simplify by using pre-cooked quinoa and canned vegetables.
tuna salad recipe without mayo
Use olive oil and lemon juice as the dressing instead of mayonnaise.
tuna salad recipe with egg and relish
Add chopped hard-boiled eggs and a tablespoon of relish for a tangy twist.
FAQs About This Recipe
Can I make this salad ahead of time?
Yes, you can prepare the salad a few hours in advance. Just keep the dressing separate until ready to serve.
Is this salad gluten-free?
Yes, as long as you use gluten-free quinoa and check the broth for gluten-free certification.
How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Can I use frozen vegetables?
Yes, you can use thawed frozen vegetables if fresh ones are not available.
What can I substitute for tuna?
You can use canned salmon, chickpeas, or shredded chicken as alternatives.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tuna Quinoa Mediterranean Salad for its vibrant flavors and nutritional benefits. Packed with lean protein and fiber, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. Plus, it's quick and easy to prepare, perfect for busy days or travel. Enjoy the fresh Mediterranean taste while nourishing your body with wholesome ingredients. Every bite is a step towards your health goals!
Recipe created by Fitmate Coach; inspired by Nadine T.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Tuna quinoa Mediterranean salad"
"Great effort! Youre just one step away from reaching your weekly target of incorporating fiber and lean protein-rich lunches. Your choice of a Tuna quinoa Mediterranean salad sounds both delicious and nutritious. Its wonderful to see you taking such positive strides towards your health goals. Remember every healthy choice you make is a victory in itself. Well done!"