Protein, carbs, and healthy fats are packed in this Tuna Quinoa Salad to make for an easy lunch you can prepare ahead of time and eat all week long.
I feel like most people have a love hate relationship with canned tuna fish. Obviously a fresh caught tuna steak is 1000 times better, but those are not readily available for everyone, nor is it easy on your wallet. Canned tuna is the second most popular seafood product in the United States after shrimp, so it’s safe to say people like it. I personally love canned tuna and eat it probably 4-5 times a week.
It is a quick and easy way to get quality protein without spending big bucks. One can of tuna (depending on the size) can provide 42-48 grams of protein for around 200 calories. Some of the nutrition benefits include healthy omega-3 fats, niacin, selenium (cancer-protective trace mineral), and vitamins B6 and B12. It is also low in fat, which can help you stay on track to losing weight. You can find it at any grocery store or even convenience store for a quick lunch.
I choose to pair the tuna with quinoa for some good quality carbs to keep you going through out the day. Quinoa also adds some additional protein and is high in iron compared to other cereal grains. This salad is a lot more healthy than your typical tuna salad that is usually made with crappy preservative laden mayo. The dressing is a base of tahini, which is packed healthy fats, yellow mustard, and lime juice for some freshness. I like to wrap it up in some cabbage or lettuce leafs, but it would also be great on a salad. Top with whatever you have on hand (avocado is great!).
Did anyone watch the Masters? Probably not because it is pretty boring to watch, in my opinion, but congrats to the kid that won! He is only 21 years old! He went to UT so everyone in Austin is all excited for him. Can you imagine being that good at a sport at that age? He just made more money than I will ever see in a lifetime in one weekend. Obviously golf is the way to go. You can work a few weekends a year and if you are good enough, make a couple of millions doing it. Pretty crazy the world we live in.
- ¾ cup dry quinoa (I used red)
- 1½ cup water
- 2 (7 ounce) cans of solid white albacore tuna packed in water, drained
- 2 green onions, chopped
- salt and pepper to taste
- 2 tablespoons + 1 teaspoon tahini
- 2 teaspoons yellow mustard
- 1 lime, juiced (2 tablespoons)
- 1 teaspoon garlic powder
- salt and pepper to taste
- Place the quinoa and water in a medium saucepan. Bring to a boil. Reduce heat to low and simmer, covered, for about 15 minutes or until water is absorbed and quinoa is soft. Drain excess water
- While the quinoa cooks, prepare the dressing by whisking all dressing ingredients together.
- Place drained tuna and quinoa in a medium bowl and stir to combine. Add dressing and stir well to combine. Season with salt and pepper to taste.
- Serve in cabbage cups, lettuce cups, over spinach, or anyway you prefer. Top with chopped green onions and additional lime juice.
Are you a fan of canned tuna?