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A refreshing and nutrient-packed lunch featuring a protein-rich tuna salad paired with a fiber-filled quinoa tabbouleh. The combination offers a balance of healthy fats, lean protein, and low-GI carbs for sustained energy.
This Mediterranean Tuna Salad with Quinoa Tabbouleh is a vibrant, heart-healthy lunch that combines flaky tuna with crisp greens and a zesty dressing. The side of quinoa tabbouleh adds a nutty, herbaceous complement while providing fiber-rich, low-GI carbohydrates. Together, they deliver a balanced meal with protein, healthy fats, and essential nutrients.
Rinse quinoa under cold water to remove bitterness. In a medium saucepan, bring water to a boil over high heat, add quinoa, reduce to a simmer, and cook for 12-15 minutes until the grains are tender and have absorbed the water, showing small white spirals. Fluff with a fork and set aside to cool.
💡 Spread quinoa on a tray to cool faster and avoid clumping.
In a large mixing bowl, combine mixed greens with thinly sliced cucumber and pitted black olives. Drain the tuna, flake it with a fork into bite-sized chunks, and gently mix it into the salad base for even distribution.
💡 Use a mandoline for quick, uniform cucumber slices.
Finely chop parsley and mint leaves, discarding tough stems. Dice tomatoes into small cubes and finely chop the red onion. Combine these in a large bowl with the cooled quinoa, mixing gently to preserve the texture of the herbs.
💡 Use a sharp knife to avoid bruising the herbs while chopping.
In a small bowl, whisk together olive oil, freshly squeezed lemon juice, and Dijon mustard until emulsified. Season with a pinch of salt and freshly ground black pepper to taste, adjusting for balance.
💡 Taste the dressing with a leaf of greens to ensure the acidity is balanced.
Drizzle olive oil and lemon juice over the quinoa mixture, tossing gently to coat evenly. Season with a pinch of salt, tasting to ensure the flavors are bright and balanced without overpowering the herbs.
💡 Add dressing gradually to avoid making the tabbouleh soggy.
Pour the prepared dressing over the tuna salad mixture and toss gently with tongs or clean hands to coat all ingredients evenly without crushing the greens. Ensure the tuna is well distributed for consistent flavor in every bite.
💡 Toss just before serving to keep the greens crisp.
