High-protein quinoa and tuna salad

High-protein quinoa and tuna salad with quinoa, tuna, cucumber, pepper, Kalamata olives and sheep's cheese – hearty, fresh and easy for every day.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 420 kcal per serving
• Protein: 35 g
• Fat: 18 g
• Carbs: 32 g

Ingredients

• 1 large tin of tuna
• 1/2 cucumber
• 1 small red onion
• 80g quinoa
• 50g sheep's cheese
• 1 handful of Kalamata olives
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1/2 red pepper
• Salt and black pepper
• 1 tsp oregano
• Parsley

Method

You’ll need: saucepan · chopping board · knife · mixing bowl · sieve

1. Wash the quinoa thoroughly in a fine sieve and cook it in water until soft. Then let it steam dry briefly so it becomes fluffy.
2. Chop the cucumber, red pepper and red onion into small pieces. Chop the parsley and halve the Kalamata olives.
3. For the dressing, stir together the olive oil, balsamic vinegar, oregano, salt and black pepper. Leave the red onion to sit in it briefly so it becomes milder.
4. Drain the tuna and flake it roughly with a fork. Crumble the sheep's cheese into pieces.
5. Mix the quinoa with the tuna, cucumber, pepper, olives, parsley and sheep's cheese in a bowl. Pour over the dressing and toss everything gently.
6. Leave the salad to stand briefly before serving, then eat it lightly chilled or at room temperature.

Good to know

A salad like this is substantial but still fresh. It has bite, salt and acidity, and exactly the kind of simplicity you'll want to eat more often.

Swaps

Tuna → tinned wild salmon (more omega-3, a similar amount of protein) Quinoa → cooked lentils (more fibre, plus protein) Sheep's cheese → cottage cheese (more protein, usually less fat) Balsamic vinegar → lemon juice (fresh flavour, without added sugar)

Allergens

Contains fish and milk. Onion can cause discomfort for sensitive people. Because of possible mercury, children should only eat tuna in moderation; in pregnancy, limit tinned tuna, as the NHS advises, and use sheep's cheese made from pasteurised milk.

Frequently asked questions

What nutrients does tuna provide in this salad?

Tuna mainly provides protein as well as vitamin B12, selenium and iodine. Depending on the species and fishing area, it can also contain some omega-3.

Why should quinoa be washed well?

Washing and cooking it well matters: the saponins on the surface can taste bitter if the quinoa is raw or not washed properly, and can irritate some stomachs.

What's in red onions and peppers nutritionally?

Red pepper contains vitamin C and various carotenoids. Red onions contain fibre and sulphur-containing plant compounds; in this salad, the onion sits in the dressing briefly first so it becomes milder.

Why does olive oil work well here nutritionally?

Olive oil mainly contains monounsaturated fats plus small amounts of vitamin E and polyphenols. The exact polyphenol content varies a lot with variety and processing.

Is sheep's cheese a good alternative if cow's milk cheese doesn't agree with you?

Not necessarily. Some people feel they get on with it better, but it still contains milk protein and usually some lactose, with the amount depending on ripening.