Tuna quinoa salad with zucchini and feta
A lot of people call quinoa (pronounced “KEEN-whah”) a grain, but it’s actually a seed – one that originated thousands of years ago in the Andes Mountains. Dubbed “the gold of the Incas,” it’s treasured because of its nutritive value (it has more protein than any other grain or seed).
Quinoa is gluten free, high in protein and one of the few plants that contain all nine essential amino acids. When cooked, it has a crunchy nutty flavour which gives depth to this tuna quinoa salad.
If you have time, you can always soak the quinoa and bulgur for a few hours or overnight to get an even better flavour and crunch.
2 cans tuna, drained
¼ cup quinoa
½ cup bulgur
375 milliliter water
1 can chickpeas, drained
70 grams walnuts
2 zucchini (240grams), cut into matchsticks
250 grams cherry tomatoes, halved
½ small red onion, thinly sliced
100 grams feta, crumbles
1 cup loosely packed basil leaves
2 tablespoons virgin olive oil
1 tablespoon red wine vinegar
Prepare all your ingredients.
Rinse the quinoa and bulgur under cold water; drain well. Place it in a medium saucepan with the water and bring to the boil. Reduce the heat, cover and simmer gently for 15 minutes or until the water is absorbed. Transfer to a large serving bowl.
Meanwhile, roast the walnuts in a medium frying pan over medium heat for 4 minutes or until golden. Coarsely chop the nuts.
Add the tuna, chickpeas, nuts, zucchini, tomatoes, onion, feta and the basil to the quinoa and toss to combine. Drizzle with olive oil and vinegar; season to taste.