Quinoa salad with char-grilled vegetables and tuna Visit

 Quinoa salad with char-grilled vegetables and tuna

Quinoa Salad with Char-Grilled Vegetables and Tuna: 

A Powerhouse in a Bowl

This colorful quinoa salad is a combination of amino acids, hearty fats, and complicated carbohydrates, transforming it into a satisfying and nutrient-rich feast. 

Picture this - a plate filled with char-grilled veggies that add a smoky depth of zest, paired with tender flaked tuna that offers a burst of amino acid. 

The flavors combine perfectly in a dish that will leave your taste buds craving more!

It combines with crucial micronutrients, micronutrients, and fiber.

This salad is a savory way to sustain your body and tantalize your taste buds.

Ingredients:

For the Salad:

1 cup quinoa, rinsed

1.5 cups water or vegetable broth

1 red bell pepper, quartered

1 zucchini, thinly sliced

1 small eggplant, thinly sliced

1 red onion, cut into wedges

1 (5 oz) can tuna in water, drained and flaked

1/4 cup crumbled feta cheese (optional)

Fresh herbs such as parsley, basil, or cilantro, chopped (optional)

For the Dressing:

2 tablespoons olive oil

1 tablespoon lemon juice

1 teaspoon Dijon mustard

1/2 teaspoon dried oregano

Salt and freshly ground black pepper to taste

Preparation Method:

Cook the quinoa: 

In a saucepan, combine rinsed quinoa with water or broth. 

Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes or until fluffy and cooked through. 

Fluff with a fork and set aside to cool slightly.

Chairing the vegetables: 

Preheat the grill pan or grill to medium-high heat. Brush vegetables with olive oil and season with salt and pepper. 

Grill for 3-4 minutes per side or until tender-crisp and slightly charred.

Prepare the dressing: 

Mix olive oil, lemon juice, Dijon mustard, oregano, salt and pepper.

Assemble the salad: 

In a large bowl, combine cooked quinoa, grilled vegetables, flaked tuna, and crumbled feta cheese (if using). 

Pour the dressing over the salad and toss gently to coat.

Garnish and serve: 

Garnish with fresh chopped herbs (optional) and serve immediately.

Nutritional Value (per serving):

Calories: 400-450

Protein: 25-30 grams

Fat: 15-20 grams

Carbohydrates: 40-45 grams

Fiber: 5-7 grams

Health Benefits:

Rich in protein and fiber: 

This salad keeps you full and satisfied for longer, aiding in weight management and blood sugar control.

Packed with essential nutrients: 

Quinoa is a complete protein source, containing all nine essential amino acids. Vegetables provide vitamins, minerals, and antioxidants.

Heart-healthy fats: 

Olive oil contains healthy monounsaturated fats in the dressing.

Versatile and customizable: 

This recipe is easily adaptable to your preferences. Add different vegetables, use other protein sources like grilled chicken or chickpeas, or experiment with herbs and spices in the dressing.

Conclusion:

Quinoa salad with char-grilled vegetables and tuna is a delicious and nutritious meal. That is perfect for lunch, dinner, or a light and refreshing side dish. 

It's easy to prepare, packed with flavor and essential nutrients, and sure to become a regular on your healthy eating repertoire.

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