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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Tuna, Avocado and Quinoa Salad with Spiralized Cucumber

 
Tuna, Avocado and Quinoa Salad with Spiralized Cucumber
Image © Inspiralized
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

spoonacular Score:97%

Spoonacular Score: 97%

 

Need a gluten free, dairy free, and pescatarian main course? Tuna, Avocado and Quinoa Salad with Spiralized Cucumber could be an awesome recipe to try. One serving contains 297 calories, 20g of protein, and 16g of fat. This recipe serves 2. For $2.08 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. This recipe from Inspiralized requires olive oil, quinoa, lemon juice, and dijon mustard. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. This recipe is liked by 115 foodies and cooks. From preparation to the plate, this recipe takes roughly 20 minutes. Overall, this recipe earns an awesome spoonacular score of 97%. If you like this recipe, take a look at these similar recipes: Avocado Cucumber Quinoa Salad, Cucumber Avocado Quinoa Salad, and Tuna Tartare with Cucumber Salad and Avocado.

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 teaspoon
1 teaspoon dijon mustard
dijon mustard
0.5
0.5  lean english cucumber
lean english cucumber
1 teaspoon
1 teaspoon fresh lemon juice
fresh lemon juice
3 teaspoons
3 teaspoons olive oil
olive oil
2 teaspoons
2 teaspoons red wine vinegar
red wine vinegar
some
some salt and pepper
salt and pepper
5 ounces
5 ounces canned white solid white tuna packed in water
canned white solid white tuna packed 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 teaspoon dijon mustard
1 teaspoon
dijon mustard
0.5  lean english cucumber
0.5
lean english cucumber
1 teaspoon fresh lemon juice
1 teaspoon
fresh lemon juice
3 teaspoons olive oil
3 teaspoons
olive oil
2 teaspoons red wine vinegar
2 teaspoons
red wine vinegar
2 servings salt and pepper
2 servings
salt and pepper
5 ounces canned white solid white tuna packed in water
5 ounces
canned white solid white tuna packed 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 lean english cucumber
1 teaspoon fresh lemon juice
3 teaspoons olive oil
2 teaspoons red wine vinegar
5 ounces canned white solid white tuna packed 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!

  • Tuna is high in protein and omega-3 fatty acids, but it can also be high in mercury. We recommend trying smaller fish, such as herring, sardines, and mackerel, in place of tuna. With the right recipes, you can get used to the fishier taste. If you really want to stick with tuna, choose light tuna over albacore and limit consumption to about one can a week.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

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

  • 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'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?

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • 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.

  • 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.

  • Tuna's sustainability heavily depends on the fishing spots and methods. Inform yourself about where and how your tuna was caught or choose more widely sustainable options, such as herring, sardines, or mackerel instead.

Disclaimer

Nutritional Information

Quickview
297 Calories
19g Protein
15g Total Fat
22g Carbs
55% Health Score
Limit These
Calories
297
15%

Fat
15g
24%

  Saturated Fat
2g
14%

Carbohydrates
22g
8%

  Sugar
4g
5%

Cholesterol
25mg
9%

Sodium
528mg
23%

Get Enough Of These
Protein
19g
39%

Selenium
53µg
76%

Vitamin B3
8mg
44%

Manganese
0.78mg
39%

Vitamin B6
0.69mg
34%

Vitamin C
27mg
33%

Vitamin B12
1µg
30%

Fiber
7g
28%

Vitamin K
29µg
28%

Phosphorus
249mg
25%

Potassium
786mg
22%

Folate
83µg
21%

Magnesium
80mg
20%

Vitamin E
2mg
19%

Iron
3mg
18%

Copper
0.35mg
18%

Vitamin B5
1mg
12%

Vitamin A
617IU
12%

Vitamin B2
0.21mg
12%

Zinc
1mg
11%

Vitamin B1
0.16mg
11%

Calcium
61mg
6%

Vitamin D
0.85µg
6%

covered percent of daily need

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