Tuna Salad With Quinoa And Vegetables Recipe

Name: Tuna Salad With Quinoa And Vegetables
Prep time: 20 minutes
Cook time: 20 minutes
Yield: 2
Cuisine: International
Ingredients: tuna: 100g; quinoa: 50g; edamame (soybeans): 30g; cherry tomatoes: 20g; lettuce: 30g; cucumber: 30g; salad dressing: 10g

tuna quinoa edamame (soybeans)cherry tomatoes lettuce cucumber salad dressing gluten free low calorie low fat low lactose muscle gain weight loss lunch dinner

Tuna Salad with Quinoa and Vegetables is a nutritious, balanced dish that combines the rich protein sources of tuna and edamame with the healthy carbs from quinoa and fresh vegetables like cherry tomatoes, lettuce, and cucumber. It's a perfect meal for anyone looking to maintain a healthy diet without compromising on flavor. The salad is dressed lightly to enhance the natural flavors of the ingredients, making it a refreshing choice for lunch or dinner.

🌎 International: Salad

🔥 Calories 400kcal
🍗 Protein 30g
🍚 Carbs 35g
🧈 Fat 15g

🥗 Ingredients:

tuna (100g)
quinoa (50g)
edamame (soybeans) (30g)
cherry tomatoes (20g)
lettuce (30g)
cucumber (30g)
salad dressing (10g)

🍳 How to cook (2 servings):

Cooking Time: 20 minutesPreperation Time: 20 minutes

Preparation

1. Cook the quinoa according to package instructions and let it cool. 2. Drain the tuna and flake with a fork. 3. Blanch the edamame beans by boiling them for about 3-5 minutes and then cooling them in ice water. Drain well. 4. Wash and slice the cherry tomatoes in halves. 5. Wash and chop the lettuce and cucumber. 6. In a large mixing bowl, gently combine the flaked tuna, cooked quinoa, blanched edamame, sliced cherry tomatoes, chopped lettuce, and cucumber.

Dressing & Serving

1. In a small bowl, whisk together your chosen salad dressing ingredients until well combined. Some options for a healthier dressing include olive oil with lemon juice, vinegar, or a light yogurt-based dressing. 2. Pour the dressing over the salad mixture and toss gently until everything is lightly coated. 3. Serve the salad chilled or at room temperature.

⭐️ Nutrition facts:

This Tuna Salad with Quinoa and Vegetables is a great source of lean protein, healthy fats, and complex carbohydrates. It contains approximately 25-35 grams of protein, which helps in muscle recovery and growth, 30-40 grams of carbs for sustained energy, and 10-20 grams of fats for healthy body functions.