Tuna and Quinoa Salad


Tuna and tri-colour quinoa salad is packed with protein, fresh green goodness and flavour. It is high in fibre, magnesium, b vitamins, iron potassium, calcium and various antioxidants. super easy to eat and above all makes a perfect healthy dinner recipe.

There is an abundance of health benefits in the humble mushroom such as high in Fibre, Selenium, potassium and copper. One fun fact that I find quite astounding is that if you place 100g of mushrooms in the winter sun for half an hour they will generate your daily needs of vitamin D!. Of course, you need to consume the mushrooms straight away otherwise they will shrivel and brown if you expose them to light for long periods of time.

Tinned tuna has always been a convenient and popular addition to salads. Tuna, quinoa and mushrooms complement each other nicely.

Some similar recipes you may like to try Egyptian Style Dukkah Pumpkin Chickpea Salad or the all-time favourite Greek Traditional Salad.

This particular batch of tuna and quinoa salad was made post-workout on a Sunday with extras kept for  If you do like to meal prep make an extra batch minus the tuna and add the tuna on the day it is to be eaten.


  • 250 g tin tuna with olive oil or springwater
  • One quarter of a cup boiled cold chopped sweet potato
  • 1/4 cup cauliflower chopped into small florets
  • 3/4 cup macro organic tri-colour quinoa cooked as per package directions.
  • 1/4 cup English spinach
  • 250g mushrooms of your choice
  • 2 tablespoons olive oil
  • 1/2 bunch flat leafed parsley
  • 1 cup lettuce mesculin
  • Salt, pepper to taste
  • 2 tablespoons olive oil ( 4 tablespoons if your using tuna in olive oil )


Use the package instructions to cook the tricolour quinoa you should end up with three quarters of a cup quinoa.

Boil your sweet potato and shop in cubes.

In a small pan stir fry the mushrooms in olive oil cook until softened and slightly browned.

Set the mushrooms aside.

Chop the Mesclulin lettuce.

Mix all the ingredients together.

Add the olive oil salt and pepper to taste
Serve cold.

Quinoa salad
Well Nourished Quinoa and Tuna Salad
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5 Comments Add yours

  1. foodinbooks says:

    That looks beautiful, and very healthy. I am not really a quinoa fan, but I can see adjusting this slightly to omit it and keeping all the other deliciousness. Wonderful post!

    1. My son doesn’t either… Big mistake is having it on its own or too much dishes. Mixing it with other things make them taste better as they do absorb the flavours of the other ingredients. But by all means you could omit or have with rice perhaps ☺️

  2. chef mimi says:

    This is really lovely, and would be really satisfying any time of the year. Do you serve it at room temperature or warmed slightly?

    1. I always have it cold. 🙂

  3. Looks really good and tasty 😋

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