Quinoa, Tuna, and Chickpea Salad Recipe – Australian Special
Quinoa, Tuna, and Chickpea Salad is a vibrant and satisfying dish that combines protein-packed quinoa with the rich flavors of tuna and chickpeas. This hearty salad is not only nutritious but also versatile, perfect for a quick lunch or a light dinner. The combination of fresh vegetables, zesty dressing, and optional feta cheese adds a delightful mix of textures and tastes. Whether you’re looking for a refreshing meal or a protein-rich option, this salad offers a healthy, flavorful solution.
- Prep Time10 min
- Cook Time30 min
- Total Time40 min
Quinoa, Tuna, and Chickpea Salad Ingredients:
- 1 cup quinoa
- 1 1/2 cups water or vegetable broth
- 1 can (5 oz) tuna, drained
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup Kalamata olives, sliced (optional)
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled (optional)
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice (about 1 lemon)
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and black pepper, to taste
Cook the Quinoa:
Rinse 1 cup of quinoa under cold water to remove any bitterness.
In a medium saucepan, combine the rinsed quinoa with 1 1/2 cups of water or vegetable broth.
Bring to a boil over high heat, then reduce the heat to low and cover.
Simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed.
Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool.
Prepare the Vegetables:
While the quinoa is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, and finely chop the red onion.
If using, slice the Kalamata olives and chop the fresh parsley.
Mix the Salad:
In a large bowl, combine the cooled quinoa, drained tuna, chickpeas, cherry tomatoes, cucumber, red onion, olives (if using), and parsley.
Add crumbled feta cheese if desired.
Make the Dressing:
In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper.
Toss and Serve:
Pour the dressing over the salad and toss everything together until well combined.
Adjust seasoning with additional salt and pepper if needed.
Chill and Enjoy:
For best results, refrigerate the salad for at least 30 minutes to allow the flavors to meld.
Serve chilled or at room temperature.
Recipe Notes:
Customization: Feel free to add other vegetables or herbs according to your preference, such as bell peppers, spinach, or basil.
Protein Variations: For a different protein option, consider using cooked chicken or chickpeas.
Storage: The salad can be stored in an airtight container in the refrigerator for up to 3 days.
