Salads are quick and easy, go to lunch or dinner. This protein rich tuna quinoa salad will leave you full and satisfied. Perfect to bring for lunch to the office or school.
Quinoa is often refereed to as a grain but it is actually a seed, rich in protein, dietary fibre, B vitamins, and dietary minerals in amounts greater than in many grains. Quinoa contains twice more protein and about 5 g more fibre than white rice and has fewer calories and carbohydrates than white rice.
Prepare ahead tip:
Prepare ahead and cook up a batch of quinoa for the week and store it in the fridge to use in salads, add to soups or stews.
INGREDIENTS:
For the dressing:
1 tbsp. olive oil
2 tsp. red wine vinegar
1 tsp. fresh lemon juice
1 tsp. Dijon mustard
salt & pepper, to taste
For the salad:
1 cup (185g) cooked quinoa
¼ cup (50g) chickpeas, rinsed and drained
½ cucumber, chopped
1 tbsp. crumbled feta cheese
10 cherry tomatoes, halved
2 cans tuna (7oz./200g drained)
Handful of salad leaves of choice
METHOD:
Cook quinoa according to instructions on the packaging.
Combine the dressing ingredients in a small bowl. Then combine quinoa and the remaining ingredients in a different bowl.
Drizzle with the dressing and toss gently to coat.
Cooking tip:
Soaking grains helps to remove some of the naturally occurring phytic acid in the grain, which helps improve digestibility and speed cook time.
To soak: Rinse quinoa thoroughly then add to a large mixing bowl or pot and cover with twice the amount of lukewarm water (2 cups water, 1 cup quinoa). Soak uncovered at room temperature for at least 2 hours, or overnight. Then drain and rinse once more. For cooking soaked quinoa, add 1.5 times as much water as quinoa to a saucepan. Bring water to a boil, then add quinoa and bring back to a boil. Then lower heat to a simmer and cover. Cook until water is completely absorbed and quinoa is tender – about 12-18 minutes. Drain off any excess water if there is any. I like to turn off the heat and remove the lid for 10 minutes so the quinoa gets fluffier. Then return the lid to keep warm until serving.
