4.8 from 18 votes
Lemony Quinoa Kale and Tuna Salad
This light, healthy salad is perfect for weekday lunches and light dinners. With a vibrant, tangy dressing and healthy combination of quinoa, fresh vegetables canned chick peas and canned tuna, it's a dish that holds up for several days in the refrigerator. Great for meal prep.
Prep Time
30 mins
Cook Time
30 mins
Additional Time
30 mins
Total Time
1 hr 15 mins
Servings: 6
Calories: 344 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 cup quinoa
- 4 cups water
- 1½ cups shredded zucchini
- 15 ounce can garbanzo beans (aka chick peas), drained and rinsed
- 14 ounces flaked white tuna in water, drained
- 2 plum tomatoes seeded and cut into 1/2" dice
- 3-4 large curly kale leaves tough stems removed
- ½ hothouse cucumber (aka English cucumber), cut into 1/2" dice
FOR LEMON DRESSING:
- 2 teaspoons lemon zest from about 1 lemon
- 3 tablespoons lemon juice from about 2 lemons (use the zested lemon for juice)
- 3 large cloves garlic minced
- 1 tablespoon Dijon mustard
- 5 tablespoons extra virgin olive oil
- 1 teaspoon kosher salt
- ½ teaspoon freshly cracked black pepper
Instructions
MAKE THE QUINOA
- Fill a saucepan with the water and bring to a boil. Add the quinoa and cook for 12-14 minutes, stirring occasionally. Pour the quinoa through a fine mesh strainer and let all the liquid drain from the grains. Transfer the quinoa back to the pot and cover with the lid for 10 minutes to steam. Remove the lid from the pot and let the quinoa cool to room temperature. Do not use warm quinoa when making the salad.
Cup of Yum
MAKE THE LEMON DRESSING:
- In a small bowl combine the lemon zest, chopped garlic, dijon mustard, lemon juice, kosher salt, black pepper and olive oil. Whisk until emulsified. set aside.
MAKE THE SALAD:
- Place the kale leaves on a cutting board and aggressively massage them with your hands until the leaves are soft and pliable and the kale has a grassy aroma. Bunch the kale into a tight ball with one hand and use a sharp knife to thinly slice the kale into very fine ribbons.
- In a large bowl combine the shredded zucchini, garbanzo beans, cucumber, plum tomatoes, chopped kale and tuna in a large mixing bowl. Toss until well combined.
- Add the cooled quinoa and gently toss until evenly mixed with the other ingredients. Drizzle the dressing over the salad and mix very well until the entire salad is evenly dressed.
- Serve or transfer to an airtight storage container or meal prep containers and refrigerate for up to 5 days.
Nutrition Information
Calories
344kcal
(17%)
Carbohydrates
35g
(12%)
Protein
18g
(36%)
Fat
16g
(25%)
Saturated Fat
2g
(10%)
Cholesterol
15mg
(5%)
Sodium
745mg
(31%)
Potassium
731mg
(21%)
Fiber
6g
(24%)
Sugar
3g
(6%)
Vitamin A
3199IU
(64%)
Vitamin C
53mg
(59%)
Calcium
111mg
(11%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 344
% Daily Value*
| Calories | 344kcal | 17% |
| Carbohydrates | 35g | 12% |
| Protein | 18g | 36% |
| Fat | 16g | 25% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 15mg | 5% |
| Sodium | 745mg | 31% |
| Potassium | 731mg | 16% |
| Fiber | 6g | 24% |
| Sugar | 3g | 6% |
| Vitamin A | 3199IU | 64% |
| Vitamin C | 53mg | 59% |
| Calcium | 111mg | 11% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.