Sunday, June 22, 2014

Quinoa Tuna and White Bean Salad


If you're looking for a simple, healthy, and protein-packed lunch, this is it my friends! I'm obsessed with the Tuna and White Bean Salad recipe from Budget Bytes. It's ridiculously easy, light, and filling! I was in the mood to experiment with quinoa and I thought it would make a great addition to the recipe. Shredded carrots and broccoli slaw add some crunch for a nice texture variation, plus you work in some veggies! The lemon juice perfectly balances the richness of the beans and tuna. We all know fish + citrus is a winning combination. Throw is all together and you've got the perfect lunch!


Quinoa Tuna and White Bean Salad
Makes 3 cups
Total time: 30 minutes

Ingredients
5 oz solid white albacore tuna in water
15 oz Great Northern beans (but any white bean will do)
1/3 cup dry quinoa (plus 2/3 cup water for cooking)
1/4 cup shredded carrots
1/4 cup broccoli slaw
2 green onions
1 lemon
3 Tbsp extra virgin olive oil
Salt and pepper to taste

1. Thoroughly rinse and drain quinoa in a mesh strainer.
2. Bring quinoa and 2/3 cup water to a boil. Reduce heat to low, cover, and cook until all water is absorbed, about 10-15 minutes.
3. Drain tuna.
4. Drain and rinse white beans.
5. Juice half of the lemon and discard seeds.
6. Slice the green onions.
7. When the quinoa is done cooking spread it on a plate and allow to cool in the refrigerator for a few minutes (This is a cold salad. If you cooked the quinoa ahead of time, skip this step!)
8. Mix tuna, beans, quinoa, carrots, broccoli slaw, green onions, lemon juice, and olive oil together. Add salt and pepper to taste. Enjoy!



Step-by-step Photos 

1. Thoroughly rinse and drain the quinoa. I hope you all have a larger mesh strainer than I do :( It took a few rounds to rinse all the quinoa! I'm adding a large mesh strainer to my shopping list...

2. Bring quinoa and water to a boil. Reduce the heat to low, cover, and cook until all of the water is absorbed, about 10-15 minutes.

3. Drain the tuna. 4. Rinse and drain the white beans. Any white beans will do, but I used Great Northern beans!

5. Juice half of the lemon and discard seeds. Use the other half of the lemon for whatever you please :) This citrus juicer belonged to my Grandma Mary. It's very special to me. My mom gave it to me at my bridal shower and I proceeded to cry like a baby.

6. Slice the green onions. I think it's prettiest if you slice them on a diagonal!

7. Cooking the quinoa ahead of time is ideal, that way it has time to cool. But if you can't cook it ahead of time, just spread it out on a plate (so it cools faster) and put the plate in the refrigerator for 5-10 minutes. It cools pretty quickly. I suppose you could eat this as a warm salad if you want, but I like it cold and crisp.

8 a. Mix it all together! I found the shredded carrots and broccoli slaw in pre-prepared bags in the produce section. So. Easy.

8 b. Add salt and pepper to taste. Freshly cracked is the best, but any ol' salt and pepper will work of course. This salad can hold up to a good amount of salt because of the tuna. Just add a little and give it a taste test, and add more if you need to!

I hope you all enjoy this salad! The olive oil and lemon dressing makes it perfect for summertime - so bright and fresh. The tuna, white beans, and quinoa pack a protein punch, and you get a lovely crunch from the carrots and broccoli! 

1 comment:

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