I am glad to have found this picture and the recipe again; I had written it down and posted it in 2014. I might have accidentally deleted it. So, here it is again with better details on what quinoa is and its benefits. It’s a simple, healthy salad.

Google: “Quinoa is a flowering plant in the amaranth family. It is a herbaceous annual plant grown as a crop primarily for its edible seeds; the seeds are rich in protein, dietary fiber, B vitamins and dietary minerals in amounts greater than in many grains. Quinoa is easy to incorporate into your diet, which can make adding it to an eating plan more sustainable in the long term. Some studies suggest that eating quinoa could benefit certain aspects of your metabolic and cardiovascular health.”

“Quinoa contains magnesium, potassium, iron, fiber, and folate. Folate is a vitamin that’s especially important Trusted Source during pregnancy due to its role in fetal growth and development. Eating quinoa as part of a nutritious diet may help you reach these recommended levels. It’s important to note that quinoa contains Trusted Source some antinutrients, including: saponins, tannins, and phytic acid. These can bind with certain nutrients like iron and magnesium, reducing their absorption.”

I know it doesn’t look presentable as it was done in 2014, when I was just learning to cook it for the first time. After eating it, I know it is healthy, and it sure is a good, healthy, delicious salad. Let’s cook!!!

Ingredients

1 c uncooked white quinoa, rinsed well in a fine mesh colander
2 canned tuna in olive oil
250 g cherry tomatoes medley
1/4 cup sherry vinegar 
1 onion
1 small cucumber
1-2 bunches fresh flat-leaf parsley
1 1/2 bunches fresh cilantro
1 bunch basil
2 1/2 Tbs lemon juice
2 Tbs oil
1 Tbs minced garlic
1 Tsp Italian seasoning
black pepper
salt
water, to cook quinoa

Method

Chopped onion and add in the vinegar in a small bowl; set aside. Combine 2 cups water, 1/2 Tsp salt, and 1 cup rinsed quinoa in a pot. Bring to a boil, then lower the heat, cover, and let it simmer for 12 minutes. Uncover and let it cook on low for another 3 minutes, or until the quinoa is fully cooked and releases tiny curly white strings (those are fine!) and all the water is absorbed. Switch off hob. Remove from heat and fluff with a fork but don’t stir too much. Transfer to a heat-safe bowl and let the quinoa cool.

While quinoa is cooking, prepare the salad: in food processor, put in garlic minced, tomatoes medley, cucumber, parsley, cilantro, basil, lemon juice, Italian seasoning, onion and soaking vinegar, lemon juice, and olive oil. Season 1/2 Tsp each of salt and pepper. Set aside in a bowl. Open the canned tuna, break them apart with a fork. Add tuna in with the oil in to the blended salad in the bowl. Toss to combine.

When quinoa is cool, add into the tuna salad. Mix until just combined, but do not overmix. If needed, adjust the flavour to your liking with a little extra salt or lemon juice. Serve immediately, or chill before serving. Quinoa can be chilled up to 1 day.

Note: You can add cooked chickpeas, sliced olives, sun-dried tomatoes (oil packed and drained), diced fresh bell peppers, marinated artichoke hearts, thinly sliced or diced red onion, canned or cooked corn, cooked frozen peas, cooked white bean, grated Parmesan, any other fresh herbs. And of course, you can always double the veggies! You can chop into bite size instead of blend until extra fine.

https://helenscchin.com/2024/11/01/quinoa-tuna-in-tomato-onion-salad/

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