Southwest Tuna Salad with Quinoa

All calories are not created equal.  This recipe is packed with Omega-3 fatty acids, whole grains, protein, fiber, and much more!

1x1.trans Southwest Tuna Salad with Quinoa

I know some people say it is all about calories in and calories out, and it doesn’t really matter what you eat if you have the right ratio.  I think that is crazy!  350 calories of a slice of cake is in no way equal to this salad.  This salad contains 40% of your daily fiber which means it will fill you up and keep you full through your next meal.  It contains 22 grams of protein which will give you sustained energy and you won’t suffer from the sugar rush- then crash that a sugary sweet treat provides.  It also contains 12 grams of healthy fats from tuna, avocado and olive oil.  Just a few additional bonuses, this recipe contains 168% of the USDA recommended amount of Vitamin A and 155% of Vitamin C.

This recipe comes together easily and is great for summer because you don’t have to cook anything.  Place the dressing in a separate container and it is the perfect meal for a picnic.

Southwest Tuna Salad with Quinoa

Cook Time: 15 minutes

Total Time: 15 minutes

Yield: 4 servings\

Calories per serving: 364

Fat per serving: 12

Ingredients

  • 1 can tuna (5oz)- drained
  • 1/2 cup canned corn - drained
  • 1 cup bell pepper - chopped
  • 1 1/2 cups zucchini - chopped
  • 1 cup carrot - chopped
  • 1 cup radish - chopped
  • 1 cup green onions - chopped
  • 1/2 cup cilantro - chopped
  • 12 grape tomatoes - sliced in half
  • 1/2 avocado - chopped
  • salt to taste
  • 1 1/2 cups cooked quinoa
  • Dressing
  • 3 teaspoons olive oil
  • 1/4 cup red wine vinegar
  • 1 lime - zested and juiced
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1/4 teaspoon soy sauce
  • 2 garlic cloves - grated

Instructions

  1. Combine all ingredients through tomatoes in a large bowl and toss to combine.
  2. Place dressing ingredients in a air tight container and shake to combine.
  3. Pour dressing over salad and toss once more to combine.
  4. Serve over cooled quinoa.
  5. Top with avocado.

Notes

Carbohydrates: 44 Sugar: 9 Fiber: 10 Protein: 22

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1x1.trans Southwest Tuna Salad with Quinoa

Linked up at: Hearth and Soul Hop, Tuesdays at the Table, Tempt My Tummy Tuesday

 

About Amanda

Amanda Larson is a mother, wife, lawyer and aspiring cook. She truly believes that you can live green and eat well while sticking to a budget. Through her posts she shares her tips on how she does it!

Comments

  1. Looks delicious! Thank you for the recipe.

  2. Oh my gosh that looks so yummy! I’d probably end up eating it over and over. LOL
    Mimi recently posted..Finally the Bride: Finding Hope While Waiting by Cheryl McKayMy Profile

  3. I love recipes like this! Your southwest tuna salad with quinoa sounds so fresh and delicious. I like all the fresh, crispy vegetables you have used.
    April recently posted..The Hearth and Soul Hop with The 21st Century Housewife 8 MayMy Profile

  4. Penniless Parenting
    Twitter:
    says:

    This recipe looks really great. Quinoa doesn’t really agree with me, so I think I’ll be trying this out with either millet or rice! Thank you!

  5. Your salad looks great! Such a healthy and flavorful combination!

  6. amanda alcantara
    Twitter:
    says:

    MMM sounds yummy…i wondered if the kids would like it? I have picky eaters so im always looking for new recipes

  7. Wow! This one looks so tasty and colorful. I am a big fan of tuna. I think for this recipe, I’m going to be adding a little bit of cheese on top. :)
    San Diego Drain Cleaner recently posted..North Park Festival of the ArtsMy Profile

  8. Carolsue
    Twitter:
    says:

    Ths looks so yummy — I just got turned onto Quinoa, so I really have to try this one out!
    Digicats {at} Sbcglobal {dot} Net

  9. I tried having quinoa in salad – it was a good way to have it, as plain with butter & salt I didn’t like it. This is a wholesome and nutritious way to get your “calories” – certainly much better than a “burger” or “piece of cake.” Most ppl know that, but don’t want to admit up to it.

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