Mediterranean Tuna and Quinoa Salad

Mediterranean Tuna and Quinoa Salad

Mediterranean Tuna and Quinoa Salad is a hearty, nutritious, and flavorful dish that combines the freshness of Mediterranean ingredients with the protein-packed goodness of tuna and quinoa.

This salad is ideal for those who crave a light yet filling meal that is both satisfying and healthy. The combination of vibrant vegetables, flaky tuna, and quinoa creates a perfect balance of flavors and textures, while the lemony olive oil dressing brings it all together.

Whether enjoyed as a standalone dish or as a side to your favorite protein, this salad is a great way to incorporate Mediterranean flavors into your diet.

Ingredients:

For the Salad:

1 can (5 oz) tuna in olive oil or water, drained

1 cup cooked quinoa (about 1/2 cup dry quinoa)

1 cucumber, diced

1 cup cherry tomatoes, halved

1/4 red onion, thinly sliced

1/2 cup Kalamata olives, pitted and sliced

1/4 cup feta cheese, crumbled

1 tablespoon fresh parsley, chopped

1 tablespoon fresh basil, chopped

For the Dressing:

3 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice (about 1 lemon)

1 tablespoon red wine vinegar

1 teaspoon Dijon mustard

1 teaspoon dried oregano

1 garlic clove, minced

Salt and freshly ground black pepper, to taste

How to Make:

Cook the Quinoa:

Begin by rinsing the quinoa thoroughly in cold water. In a medium pot, combine 1 cup of water and the rinsed quinoa. Bring to a boil, then reduce the heat to low and cover. Let the quinoa simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender. Remove from the heat and fluff with a fork. Allow it to cool to room temperature.

Prepare the Salad Ingredients:

While the quinoa is cooking, dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Slice the Kalamata olives and crumble the feta cheese. Chop the fresh parsley and basil. Set all the ingredients aside.

Prepare the Dressing:

In a small bowl, whisk together the extra virgin olive oil, lemon juice, red wine vinegar, Dijon mustard, dried oregano, and minced garlic. Season with salt and pepper to taste. Whisk until the dressing is well combined and smooth.

Assemble the Salad:

In a large mixing bowl, combine the cooled quinoa, drained tuna, cucumber, cherry tomatoes, red onion, Kalamata olives, feta cheese, parsley, and basil. Gently toss to combine all the ingredients.

Dress the Salad:

Drizzle the lemon-oregano dressing over the salad and toss again to coat the ingredients evenly with the dressing. Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.

Serve:

Transfer the Mediterranean Tuna and Quinoa Salad to serving bowls or plates. Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld together. This salad can be enjoyed chilled or at room temperature.

Chef’s Note:

This Mediterranean Tuna and Quinoa Salad is highly versatile. You can add more vegetables like bell peppers, cucumbers, or spinach for extra crunch and nutrients. If you prefer a more robust flavor, add a handful of capers or roasted red peppers. You can also switch up the type of tuna used, opting for sustainably caught tuna or a different protein like grilled chicken or chickpeas for a vegetarian version.

The quinoa can be made in advance and stored in the fridge for a few days, making this salad a perfect option for meal prep. Additionally, the salad can be served as a main dish for lunch or dinner, or as a side salad for a larger Mediterranean-inspired meal.

Nutritional Information (per serving, based on 4 servings):

Calories: 320

Protein: 20g

Carbohydrates: 22g

Fat: 18g

Fiber: 4g

Sugar: 4g

Sodium: 540mg

Mediterranean Tuna and Quinoa Salad is a light yet filling meal that offers a perfect balance of healthy fats, protein, and fiber. The Mediterranean ingredients bring a fresh, vibrant flavor profile that is perfect for any occasion. This salad is quick to prepare, and its versatility makes it an ideal choice for meal prepping or a nutritious, satisfying lunch or dinner.