TUNA SPINACH SALAD
Tuna spinach salad with tomatoes and mozzarella is a light, fresh and healthy lunch! Great served as a sandwich or wrap, with crackers for snacking or as a tuna melt!
Categories Seafood
Time 10m
Number Of Ingredients 8
Steps:
- Combine all ingredients in a bowl until well mixed. Season to taste with extra salt and pepper and serve!
Nutrition Facts : Calories 157 calories, Cholesterol 44 milligrams cholesterol, Fat 7 grams fat, Fiber 1 grams fiber, Protein 21 grams protein, SaturatedFat 4 grams saturated fat, Sodium 422 grams sodium, Sugar 3 grams sugar
TUNA QUINOA SALAD
Steps:
- Cook the quinoa according to package instructions. Allow it to cool down fully in the fridge.
- Whisk the dressing ingredients in a bowl or mixing cup and set aside.
- Add the cooled quinoa and remaining salad ingredients to a large mixing bowl. Pour the prepared dressing into the bowl and toss everything well. Taste for seasoning.
Nutrition Facts : Calories 381 kcal, Carbohydrate 38 g, Protein 17 g, Fat 18 g, SaturatedFat 4 g, Cholesterol 21 mg, Sodium 415 mg, Fiber 8 g, Sugar 7 g, ServingSize 1 serving
QUINOA, TUNA, AND CHICKPEA SALAD
Steps:
- Gather the ingredients.
- In a small bowl, mix together grated garlic clove, 2 tablespoons extra-virgin olive oil, 2 tablespoons lemon juice and a pinch of sea salt. Set aside.
- Gather the ingredients.
- Place quinoa in a small, heatproof bowl. Cover with 1 cup of boiling water and soak for 5 minutes.
- Use a sieve to drain it and then give the quinoa a good wash under cold, running water. Run your fingers through it while you wash it.
- Place quinoa in a small saucepan and add the remaining 1 cup of water and 1/2 teaspoon of sea salt. Bring to a boil, then lower heat to medium-low and cover. Simmer for 15 minutes or until the water has been absorbed. Remove quinoa from heat and allow to sit for 5 minutes with a lid on.
- Meanwhile, in a large mixing bowl, combine the tuna, spinach, chickpeas, celery, cilantro, mint, spring onions, and cherry tomatoes.
- Fluff the quinoa gently with a fork and then add to the salad ingredients. Add the dressing and then stir well to coat the ingredients.
- Divide salad between 2 large bowls and serve.
Nutrition Facts : Calories 671 kcal, Carbohydrate 74 g, Cholesterol 42 mg, Fiber 19 g, Protein 45 g, SaturatedFat 3 g, Sodium 1042 mg, Sugar 15 g, Fat 23 g, ServingSize 2 Portions (2 Servings), UnsaturatedFat 0 g
TUNA QUINOA SPINACH SALAD
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
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
EASY ONE-DISH QUINOA AND TUNA
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
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!
SPICY TUNA QUINOA SALAD
Ready-to-eat pouches of grain mean you can have a healthy lunch in minutes. Mix with veg and sustainable tuna
Provided by Good Food team
Categories Lunch, Main course
Time 20m
Number Of Ingredients 8
Steps:
- Fry the onion and peppers in the oil until soft. Add the chilli and cool slightly.
- Mix the quinoa, onion mixture, cherry tomatoes, olives and tuna together. Divide between 4 plates, pour over a little of the oil from the tuna jar, season and serve.
Nutrition Facts : Calories 298 calories, Fat 13 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 28 grams carbohydrates, Sugar 10 grams sugar, Fiber 7 grams fiber, Protein 17 grams protein, Sodium 0.7 milligram of sodium
QUINOA WITH SPINACH & TUNA
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
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 SPINACH SALAD
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
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
TUNA, AVOCADO & QUINOA SALAD
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
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
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