Tuna Quinoa Spinach Salad Food

EASY ONE-DISH QUINOA AND TUNA

Easy One-Dish Quinoa and Tuna image

This recipe is a super easy and quick way to incorporate whole grains packed with protein into your diet. You can throw in veggies that need to be used and spice to suit your mood :) It's a flexible dish that you can throw together in a jiffy. I usually substitute water for broth and add extra seasoning.

Provided by Little Mama Dia

Categories One Dish Meal

Time 20m

Yield 4-5 serving(s)

Number Of Ingredients 9

Ingredients

1 1/2 cups quinoa
3 cups chicken broth
3/4 cup frozen spinach
1/3 onion, diced
1 teaspoon minced garlic (depending on how garlicky you like it!)
1/2 teaspoon italian seasoning
salt (to taste)
6 ounces tuna (splurge on the good kind, it really tastes better)
1/2 cup cheese (optional)

Steps:

Combine all ingredients except cheese and tuna in a medium sauce pan.
Cover with lid and bring to a boil.
Turn down heat and simmer for 15 minutes or until liquid is absorbed. Remove from heat and add cheese and tuna. Enjoy!

TUNA SPINACH SALAD

Tuna Spinach Salad image

Make and share this Tuna Spinach Salad recipe from Food.com.

Provided by Sunniland

Categories Tuna

Time 5m

Yield 4 bowls, 4 serving(s)

Number Of Ingredients 9

Ingredients

4 cups Baby Spinach, washed and dried
2 (6 ounce) cans tuna in water, drained
1/4 cup green zucchini, diced
1/4 cup red cabbage, thinly sliced
1/4 cup green cabbage, thinly sliced
1 tablespoon carrot, grated
2 tablespoons green olives, chopped
1 tablespoon light mayonnaise
1/4 cup lemon vinaigrette dressing (to taste)

Steps:

Combine all ingredients except for spinach and dressing. Place one cup spinach in each bowl, top with tuna mixture and sprinkle on 2 tablespoons (or to taste) dressing on each salad. For a great luncheon salad, serve with whole wheat crackers.

Nutrition Facts : Calories 214.5, Fat 12.5, SaturatedFat 2.4, Cholesterol 38.8, Sodium 459.5, Carbohydrate 3, Fiber 1.1, Sugar 1.3, Protein 22.2

QUINOA WITH SPINACH & TUNA

Quinoa With Spinach & Tuna image

Make and share this Quinoa With Spinach & Tuna recipe from Food.com.

Provided by Satyne

Categories Grains

Time 15m

Yield 1-2 serving(s)

Number Of Ingredients 7

Ingredients

2/3 cup quinoa
1 1/3 cups water
1 tablespoon stock (i used chicken)
90 g tuna (i used mustard flavour)
1 tablespoon minced garlic
150 g mixed vegetables (i used the frozen ones)
20 g spinach (if you buy the stuff that comes in segments, it's roughly one of those)

Steps:

Mix the stock with the water and bring to boil.
When nearly boiled add the minced garlic and frozen spinich so that it can defrost (add later if fresh).
When boiled add the quinoa and turn heat to low, simmer until all liquid is absorbed.
Prepare the veggies, if using frozen veggies, when liquid is nearly absorbed, heat up the veggies as per packet directions.
When all liquid is absorbed, add the tuna and the veggies, stir through and then serve.
Enjoy.

Nutrition Facts : Calories 637.4, Fat 11.8, SaturatedFat 2, Cholesterol 34.2, Sodium 291, Carbohydrate 90.1, Fiber 13.1, Sugar 3.8, Protein 42

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

LEMON TUNA QUINOA SALAD

Lemon Tuna Quinoa Salad image

Make and share this Lemon Tuna Quinoa Salad recipe from Food.com.

Provided by digitalmush24

Categories Lunch/Snacks

Time 25m

Yield 8 serving(s)

Number Of Ingredients 9

Ingredients

1 cup quinoa
9 ounces tuna
2 raw garlic cloves
2 medium whole tomatoes, Red, Ripe
3/4 cup shredded carrot
2 medium spring onions or 2 medium scallions
2 teaspoons olive oil
2 tablespoons lemon juice
1/2 teaspoon sea salt

Steps:

Cook quinoa in water. Set aside.
Chop vegetables and add to cooked quinoa.
In a separate bowl, mix lemon juice, zest, garlic and olive oil. Toss with quinoa, vegetables and tuna.
Serve.

Nutrition Facts : Calories 147.7, Fat 4.1, SaturatedFat 0.7, Cholesterol 12.1, Sodium 169.4, Carbohydrate 16.8, Fiber 2.3, Sugar 1.6, Protein 10.9

TUNA QUINOA SPINACH SALAD

Tuna Quinoa Spinach Salad image

Make and share this Tuna Quinoa Spinach Salad recipe from Food.com.

Provided by dicentra

Categories < 15 Mins

Time 10m

Yield 4 serving(s)

Number Of Ingredients 7

Ingredients

2 (6 ounce) cans tuna in olive oil
3 tablespoons white wine vinegar
1 teaspoon Dijon mustard
2 teaspoons dried tarragon
3 cups cooked quinoa
salt and pepper
6 cups fresh spinach

Steps:

Drain tuna, reserving 3 tablespoons oil.
In small bowl, whisk together oil, vinegar, mustard and tarragon.
In medium bowl, combine tuna, quinoa. Add 2/3 of the dressing and toss gently to coat. Season to taste with salt and pepper.
In large bowl, toss spinach with remaining dressing. Season to taste with salt and pepper.
Divide spinach among four plates and top with quinoa mixture.

Nutrition Facts : Calories 511.4, Fat 17.3, SaturatedFat 2.3, Cholesterol 55.2, Sodium 764.9, Carbohydrate 31.7, Fiber 5, Sugar 0.2, Protein 54.9

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