Are you looking for a quick, healthy, and incredibly delicious dinner recipe? Look no further! This quinoa recipe with tuna is packed with protein, fiber, and healthy fats, making it a perfect option for a weeknight meal or a healthy lunch. It's surprisingly easy to make, even for beginner cooks, and offers a fantastic flavor profile that's both satisfying and refreshing. Get ready to elevate your healthy eating game with this simple yet impressive dish!
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth (or water)
- 2 (5 ounce) cans tuna in water, drained
- 1/2 cup chopped red onion
- 1/2 cup chopped cucumber
- 1/4 cup chopped fresh parsley
- 1/4 cup Kalamata olives, pitted and halved
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
Step 1: Cook the Quinoa
Combine the rinsed quinoa and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is cooked through. Fluff with a fork and set aside to cool slightly.
Step 2: Prepare the Tuna Salad
While the quinoa is cooking, prepare the tuna salad. In a medium bowl, combine the drained tuna, red onion, cucumber, parsley, and olives.
Step 3: Combine and Season
Add the cooked quinoa to the bowl with the tuna mixture. Drizzle with lemon juice and olive oil. Sprinkle with oregano, salt, and pepper. Gently toss everything together until well combined.
Step 4: Serve and Enjoy
Serve the quinoa and tuna salad immediately or chill for later. This dish is equally delicious warm or cold, making it perfect for meal prepping!
Tips for the Best Quinoa Tuna Salad:
- Rinse your quinoa: Rinsing the quinoa before cooking helps remove saponins, which can give it a slightly bitter taste.
- Don't overcook the quinoa: Overcooked quinoa can become mushy. Follow the cooking instructions carefully.
- Use high-quality tuna: Opt for tuna packed in water instead of oil for a healthier option.
- Add some zest: A little lemon zest adds a bright, fresh flavor to the salad.
- Get creative with your additions: Feel free to add other vegetables, such as bell peppers, cherry tomatoes, or avocado.
Variations:
- Spicy Tuna Quinoa Salad: Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy kick.
- Mediterranean Quinoa Salad: Incorporate feta cheese, sun-dried tomatoes, and a sprinkle of toasted pine nuts for a Mediterranean twist.
- Creamy Tuna Quinoa Salad: Stir in a dollop of plain Greek yogurt or avocado for a creamier texture.
Nutritional Information (per serving, approximate):
This recipe provides a good source of protein, fiber, and healthy fats. The exact nutritional information will vary depending on the specific ingredients used. A general estimate per serving would be around 350-400 calories, with approximately 30g of protein and 10g of fiber. This is a rough estimate; using a nutrition calculator with your exact ingredients is recommended for a more accurate analysis.
This delicious and healthy quinoa recipe with tuna is perfect for a quick and easy meal any day of the week. It's packed with flavor and nutrients, making it a satisfying and healthy option for lunch or dinner. Enjoy!