Tuna Avocado Quinoa Salad Food

TUNA, AVOCADO & QUINOA SALAD

Tuna, avocado & quinoa salad image

A high protein meal with healthy fats from the avocado. This is the perfect salad to revive you after a morning workout and keep you going 'til lunch

Provided by Sophie Godwin - Cookery writer

Categories Lunch

Time 25m

Number Of Ingredients 10

Ingredients

100g quinoa
3 tbsp extra virgin olive oil
juice 1 lemon
½ tbsp white wine vinegar
120g can tuna, drained
1 avocado, stoned, peeled and cut into chunks
200g cherry tomatoes on the vine, halved
50g feta, crumbled
50g baby spinach
2 tbsp mixed seeds, toasted

Steps:

Rinse the quinoa under cold water. Tip into a saucepan, cover with water and bring to the boil. Reduce the heat and simmer for 15 mins until the grains have swollen but still have some bite. Drain, then transfer to a bowl to cool slightly.
Meanwhile, in a jug, combine the oil, lemon juice and vinegar with some seasoning.
Once the quinoa has cooled, mix with the dressing and all the remaining ingredients and season. Divide between plates or lunchboxes.

Nutrition Facts : Calories 663 calories, Fat 44 grams fat, SaturatedFat 10 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 7 grams sugar, Fiber 8 grams fiber, Protein 28 grams protein, Sodium 1.1 milligram of sodium

TUNA, VEGGIE & QUINOA SALAD

Tuna, Veggie & Quinoa Salad image

A simple salad, but full of healthy ingredients. I love this perpared pilaf style (i.e. no dressing), but my hubby prefers it with the dressing. You can switch up the ingredients, too (I do quite often depending on what I have on hand!)

Provided by velorutionista

Categories Grains

Time 17m

Yield 6 serving(s)

Number Of Ingredients 11

Ingredients

1 cup uncooked quinoa, rinsed and drained
2 cups water
12 ounces tuna in water, drained
1 (15 ounce) can black beans, drained and rinsed
1 cup cooked corn kernel (frozen will work, just defrost first)
1 red bell pepper, diced
1/4 cup chopped fresh herb (like parsley, cilantro, mint)
2 tablespoons olive oil
1 orange, zest of
4 -6 tablespoons fresh squeezed orange juice
salt & pepper

Steps:

Combine quinoa & water in a saucepan with a tight-fitting lid. Bring to a boil over medium high flame, then reduce flame to low and cover. Cook, stirring occasionally, till water is absorbed and quinoa is tender, 12-15 minutes.
Combine tuna, beans, corn, bell pepper, and herbs in a large bowl.
In a small bowl, whisk olive oil, zest, orange juice, and salt and pepper till smooth.
When quinoa is done cooking, let cool a few minutes, then combine with veggies in bowl. Drizzle with dressing (if using), stir to mix. Serve warm or chilled.

Nutrition Facts : Calories 346.8, Fat 8.8, SaturatedFat 1.4, Cholesterol 25, Sodium 231.2, Carbohydrate 44, Fiber 8.2, Sugar 1.7, Protein 24.5

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