Tuna Quinoa Power Salad

Name: Tuna Quinoa Power Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups water; 1 can tuna, drained; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 cup red onion, finely chopped; 1/4 cup fresh parsley, chopped; 3 tablespoons olive oil; 1 tablespoon lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Wholesome & Clean Eating

I absolutely love whipping up this Tuna Quinoa Power Salad for a quick yet nourishing meal. The combination of protein-packed tuna and hearty quinoa creates a filling dish that keeps me energized throughout the day. I enjoy adding vibrant vegetables and a zesty dressing to really elevate the flavors. This salad is not only refreshing but also incredibly satisfying, making it a staple in my kitchen. It's perfect for meal prep or a light lunch, and I can never get enough of it!

Created by

Leo

Last updated on 2026-02-23T13:38:18.964Z

When I first created this Tuna Quinoa Power Salad, I aimed for balance—healthy protein, good fats, and plenty of vegetables. The idea was to make something that felt indulgent but was actually good for me. Each bite is a burst of flavor, with the natural umami of tuna complemented by fresh herbs and crunchy veggies.

One crucial tip I've learned is to let the quinoa cool completely before combining it with other ingredients. This prevents the greens from wilting and makes each component stand out. It's amazing how a small detail can transform the final dish!

Why You'll Love This Recipe
Packed with protein and nutrients to fuel your day
Versatile ingredients that can be customized to your taste
Fresh and zesty flavors that awaken your palate

Quinoa: The Heart of the Salad

Quinoa not only serves as the base for this salad but also packs a nutritional punch with its high protein content and essential amino acids. Choosing quality quinoa is essential; look for seeds that are fluffy and maintain a slight crunch when cooked. After rinsing the quinoa, the ideal cooking time is about 15 minutes over low heat, ensuring that it absorbs all the water while staying tender. If not cooked properl, you might end up with a mushy texture instead of the desired lightness.

If you want to add variety or modify the nutritional profile, consider swapping out white quinoa for red or black quinoa. The cooking times remain similar, but the flavor is slightly nuttier, and their striking colors can enhance the visual appeal of your salad.

Vegetable Variations

The beauty of this Tuna Quinoa Power Salad lies in its versatility. While the recipe calls for cherry tomatoes, cucumbers, bell peppers, and red onion, feel free to incorporate seasonal vegetables such as zucchini or spinach for added flavor and nutrition. If you prefer a crunchier bite, opt for raw bell peppers or shredded carrots; if you want a softer texture, try roasting your vegetables before adding them to the salad.

To keep things interesting, consider adding fruits like diced mango or avocado. These not only bring unique flavors but also contribute healthy fats. Just keep in mind that if you include avocado, it should be added just before serving to prevent browning.

Perfecting the Dressing

The dressing in this salad ties all the ingredients together, making it essential for maximizing flavor. Whisking the olive oil, lemon juice, and Dijon mustard together until emulsified gives the dressing a smooth and creamy consistency. It’s crucial to taste as you whisk; a small adjustment in lemon juice or seasoning can make a significant difference in enhancing the dish’s overall flavor profile.

If you don't have Dijon mustard on hand, a teaspoon of whole-grain mustard or even a flavored mustard can be a good alternative. For a kick of heat, try adding a pinch of red pepper flakes or a splash of hot sauce to the dressing. This not only enhances the zesty experience but also complements the mild flavor of the tuna.

Ingredients

Salad Base

1 cup quinoa, rinsed
2 cups water
1 can tuna, drained
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped

Dressing

3 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Instructions

Prepare Quinoa

In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and let simmer for 15 minutes or until all water is absorbed. Remove from heat and let it cool.

Mix Salad Ingredients

In a large bowl, combine the cooled quinoa, tuna, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper. Adjust seasoning according to your taste.

Combine and Serve

Pour the dressing over the salad mixture and toss gently to combine. Serve immediately or refrigerate for an hour to let flavors meld.

Pro Tips

Feel free to add any vegetables you love or even incorporate some nuts for an extra crunch. This salad stores well in the fridge for a couple of days, making it ideal for meal prep.

Storage Tips

This Tuna Quinoa Power Salad is perfect for meal prep! It can be stored in an airtight container in the fridge for up to three days. Just be mindful that ingredients such as cucumbers may release water, which can dilute the flavors over time. If you plan on storing it longer, consider adding cucumbers right before serving to maintain their crunchiness.

If necessary, you can also freeze the quinoa and tuna mixture for up to a month. However, I recommend keeping the fresh vegetables and dressing separate. When ready to eat, simply thaw the quinoa and tuna in the refrigerator overnight and assemble your salad fresh, ensuring the vegetables maintain their freshness.

Serving Ideas

This nutritious salad can be enjoyed in various ways! Serve it on a bed of mixed greens for an elevated presentation, or pair it with whole-grain crackers for a satisfying lunch. If you’re looking for a heartier meal, consider wrapping it in a whole-grain tortilla or using it to top a baked sweet potato.

For entertaining, you can also serve it as a side at gatherings or picnics. Just scale up the quantities and present it in a large bowl for guests to help themselves. The bright colors and fresh ingredients make it an eye-catching addition to any table.

Questions About Recipes

→ Can I use other types of fish instead of tuna?

Absolutely! Salmon or even chickpeas can be great alternatives.

→ How can I make this salad more filling?

Adding avocado or some feta cheese can increase the health benefits and make it more substantial.

→ Is it okay to make this salad in advance?

Yes! It tastes even better after the flavors have had time to meld. Just store the dressing separately until you're ready to eat.

→ Can I serve this salad warm?

While this salad is typically served cold or at room temperature, you can enjoy it warm if you prefer.