High-Protein Quinoa & Tuna Power Salad

• 1 cup quinoa (uncooked)
• 2 cups water
• 2 (5 oz) cans of tuna in water, drained
• 1 medium cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and black pepper to taste

Instructions

1. Rinse the quinoa under cold water using a fine-mesh strainer to remove bitterness.
2. In a medium saucepan, bring 2 cups of water to boil. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until quinoa is fluffy and water is absorbed. Remove from heat and fluff with a fork. Let it cool to room temperature.
3. In a large bowl, combine the drained tuna, diced cucumber, halved cherry tomatoes, diced red bell pepper, chopped red onion, and fresh parsley.
4. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until well emulsified to create the dressing.
5. Add the cooled quinoa to the large bowl with vegetables and tuna. Pour the dressing over the salad and gently toss everything together until fully combined and well coated.
6. Taste and adjust seasoning with more salt, pepper, or lemon juice as desired.
7. Divide the salad into 4 portions. Serve immediately or chill in the refrigerator for up to 2 days for meal prep convenience.

Chef tips

• To save time, use pre-cooked quinoa available in some stores or cook quinoa ahead and refrigerate for up to 3 days.
• For a vegetarian version, substitute tuna with cooked chickpeas or white beans for a similar protein boost.
• If fresh lemon is unavailable, substitute with 1 tablespoon apple cider vinegar and reduce the olive oil slightly to balance acidity.
• Be gentle when tossing the salad to keep the tuna flakes intact for better texture and presentation.