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Tuna, Avocado and Quinoa Salad with Spiralized Cucumber

 
Tuna, Avocado and Quinoa Salad with Spiralized Cucumber
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $2.08

$2.08 per serving

115 people like this recipe

115 likes

This recipe is ready in 20 minutes

Ready in 20 minutes

2 gluten-free,dairy-free,healthy,pescetarian,gluten free,dairy free,pescatarian side dish,lunch,main course,salad,main dish,dinner
spoonacular Score:97%

Spoonacular Score: 97%

 

You can never have too many main course recipes, so give Tuna, Avocado and Quinoa Salad with Spiralized Cucumber a try. Watching your figure? This gluten free, dairy free, and pescatarian recipe has 297 calories, 20g of protein, and 16g of fat per serving. For $2.08 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. A mixture of avocado, lemon juice, quinoa, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the lemon juice you could follow this main course with the Lemon Shortbread Cookies with Lemon Icing {A Tribute to Aunt Roxanne} as a dessert. 115 people were impressed by this recipe. From preparation to the plate, this recipe takes approximately 20 minutes. All things considered, we decided this recipe deserves a spoonacular score of 97%. This score is awesome. Try Tuna Tartare with Cucumber Salad and Avocado, Cucumber Dill Avocado Tuna Salad, and Avocado Cucumber Quinoa Salad for similar recipes.

Chardonnay, Gruener Veltliner, and Sauvignon Blanc are great choices for Salad. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. One wine you could try is NV Mindbender Chardonnay. It has 4.4 out of 5 stars and a bottle costs about 12 dollars.

NV Mindbender Chardonnay

Lightly Oaked, the Mindbender Chardonnay is a sophisticated style of Chardonnay, that is full of the best elements of this classic grape varietal. The aromatics are complex and welcoming with floral and citrus tones mixed with hints of honeysuckle and butterscotch. The good percentage of oak aging brings a lovely vanilla note. The Mindbender Chardonnay is here to make you see Chardonnay in a new and innovative way. The Mindbender Chardonnay is a sophisticated style of Chardonnay, that is full of the best elements of this classic grape varietal. Visually it is golden straw in color. The aromatics are complex and welcoming with floral and citrus tones mixed with hints of honeysuckle and butterscotch. The well-rounded flavors carry the butterscotch throughout lending a smooth, creamy aspect while the citrus flavors bring freshness and brightness to the body. The good percentage of oak aging brings a lovely vanilla note. The finish is rounded out with a depth of ripe fruit flavors such as apricots, melons and peaches with a spritz of lime.

» Get this wine on Amazon.com

Ingredients

Servings:
0.5
0.5  avocado
avocado
0.5 cups
0.5 cups canned chickpeas
canned chickpeas
10
10  cherry tomatoes
cherry tomatoes
0.33 cups
0.33 cups cooked quinoa
cooked quinoa
1 tsp
1 tsp dijon mustard
dijon mustard
0.5
0.5  trimmed english cucumber
trimmed english cucumber
1 tsp
1 tsp fresh lemon juice
fresh lemon juice
3 tsps
3 tsps olive oil
olive oil
2 tsps
2 tsps red wine vinegar
red wine vinegar
some
some salt and pepper
salt and pepper
5 oz
5 oz canned white albacore tuna in water
canned white albacore tuna in water
0.5  avocado
0.5
avocado
0.5 cups canned chickpeas
0.5 cups
canned chickpeas
10  cherry tomatoes
10
cherry tomatoes
0.33 cups cooked quinoa
0.33 cups
cooked quinoa
1 tsp dijon mustard
1 tsp
dijon mustard
0.5  trimmed english cucumber
0.5
trimmed english cucumber
1 tsp fresh lemon juice
1 tsp
fresh lemon juice
3 tsps olive oil
3 tsps
olive oil
2 tsps red wine vinegar
2 tsps
red wine vinegar
some salt and pepper
some
salt and pepper
5 oz canned white albacore tuna in water
5 oz
canned white albacore tuna in water

Equipment

bowl
bowl
whisk
whisk
bowl
bowl
whisk
whisk


Instructions

Read the detailed instructions on Inspiralized

Price Breakdown

Cost per Serving: $2.08
Ingredient
1/2 avocado
1/2 cup canned chickpeas
10 cherry tomatoes
1/3 cup cooked quinoa
1 teaspoon dijon mustard
1/2 trimmed english cucumber
1 teaspoon fresh lemon juice
3 teaspoons olive oil
2 teaspoons red wine vinegar
5 ounces canned white albacore tuna in water
Price
$0.75
$0.17
$1.52
$0.18
$0.05
$0.36
$0.03
$0.14
$0.05
$0.91
$4.16

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • If you've never made quinoa before, be sure to rinse it well before you prepare it. The easiest way is to put it in a fine-mesh strainer and run water over it from the sink. Skipping this step could result in bitter, even soapy tasting quinoa because quinoa's natural coating tastes pretty bad. Quinoa sold in supermarkets is often pre-rinsed, but its better to be safe than sorry, right?

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
326 Calories
22g Protein
17g Total Fat
22g Carbs
54% Health Score
Limit These
Calories
326
16%

Fat
17g
26%

  Saturated Fat
2g
17%

Carbohydrates
22g
8%

  Sugar
4g
5%

Cholesterol
29mg
10%

Sodium
620mg
27%

Get Enough Of These
Protein
22g
45%

Selenium
49µg
71%

Manganese
0.78mg
39%

Vitamin C
27mg
33%

Vitamin B6
0.61mg
31%

Phosphorus
304mg
30%

Vitamin K
30µg
29%

Vitamin B3
5mg
29%

Fiber
7g
28%

Potassium
827mg
24%

Magnesium
87mg
22%

Vitamin E
3mg
21%

Folate
82µg
21%

Copper
0.34mg
17%

Iron
2mg
16%

Vitamin B12
0.83µg
14%

Vitamin B5
1mg
12%

Vitamin A
591IU
12%

Vitamin B2
0.18mg
11%

Zinc
1mg
10%

Vitamin B1
0.15mg
10%

Vitamin D
1µg
9%

Calcium
58mg
6%

covered percent of daily need

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