Quinoa &Tuna Summer Salad Toss
Written By: Sarah Ryan, MS, RDN, LD
Yield: 6 Servings
Serving Size: About 2 cups
INGREDIENTS:
For the Salad:
– 1 Tbsp. olive oil
– 1 bunch asparagus, diced
– 1 red bell pepper, seeded and diced
– ¾ cup corn kernels (approximately 1 ear of corn)
– 1 cup cherry tomatoes
– 2 cloves of crushed garlic
– 6.7 oz. jar of tuna fillets packed in olive oil and oregano, drained
– 15 oz. can of garbanzo beans, rinsed and drained
– ½ cup of chopped grilled artichoke hearts*
– 3 cups of cooked quinoa*
– Salt and pepper to taste
For the Dressing:
– ¼ cup olive oil
– 1 lemon, juiced
– 1 tsp. dried oregano
– ½ tsp. red chili flakes (optional)
– Salt and pepper to taste
INSTRUCTIONS:
1. Over medium heat, add olive oil to skillet. When heated through, add diced asparagus, bell pepper, corn kernels, and crushed garlic. Salt/pepper veggies to taste and sauté until veggies are barely soft, they should still be crunchy. Add veggies to a large mixing bowl.
2. Drain and rinse can of beans and add to bowl.
3. Add cherry tomatoes and cooked quinoa to bowl.
4. Drain tuna filets and artichoke hearts. Give them a good chop then add to bowl.
5. In a small bowl, whisk together juice of one lemon, olive oil, dried oregano, chili flakes and salt and pepper. Drizzle dressing over salad and toss.
6. Enjoy salad warm, room temp or cold. Pair salad with a side of yogurt and fruit to complete your meal.
NOTE ON INGREDIENTS:
– You can find a 6.7 oz jar of grilled artichoke hearts in the can and pickled vegetable aisle of your grocery store.
– To cook quinoa- lightly toast 1 cup quinoa in a pan on medium heat. Add 2 cups of water or low sodium chicken broth. Bring liquid to a boil. Cover and simmer until the quinoa has absorbed all the moisture, about 15-20 minutes. Fluff with a fork.
– Don’t have quinoa? No problem. You can substitute a wild rice blend, brown rice, or whole wheat pasta.
Nutrition Information:
382 calories, 16.9 g fat, 2.1 g saturated fat, 377 mg sodium, 42 g carbohydrate, 9 g fiber, 18 g protein