ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Tuna-Quinoa Toss

Photo: Colin Price
Active time 10 mins
Total time 10 mins

Serves 1 (serving size: 1 3/4 cups)

A whole-grain protein bowl is the perfect solution for when lunch needs to be quick—and tasty, filling, and healthy. Cook quinoa ahead of time (or buy precooked, available in pouches on the grain aisle as well as in the freezer) and assemble in the morning or when ready to eat. Quinoa is not only gluten-free but it also offers almost double the protein, fiber, iron, and calcium compared to other gluten-free grains (though you can substitute any other whole grain). To cook your own quinoa, simply combine 1⁄2 cup uncooked quinoa with 3⁄4 cup water in a small saucepan. Bring to a boil; reduce heat and simmer 12 minutes or until all liquid is absorbed. Fluff with a fork.


  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon red wine vinegar
  • 1/2 teaspoon fresh lemon juice
  • 1/2 teaspoon Dijon mustard
  • Dash of salt
  • Dash of freshly ground black pepper
  • 1/2 cup cooked quinoa
  • 1/4 cup unsalted canned chickpeas, rinsed and drained
  • 1/4 cup chopped cucumber
  • 1 tablespoon crumbled feta cheese
  • 5 cherry tomatoes, halved
  • 1 (2.6-oz.) pouch solid white tuna in water

Nutrition Information

  • calories 374
  • fat 14 g
  • satfat 2.9 g
  • monofat 7.5 g
  • polyfat 2.1 g
  • protein 27 g
  • carbohydrate 35 g
  • fiber 6 g
  • cholesterol 38 mg
  • iron 3 mg
  • sodium 460 mg
  • calcium 106 mg
  • sugars 4 g
  • Est. Added Sugars 0 g

How to Make It

  1. Combine first 6 ingredients in a small bowl, stirring well with a whisk.

  2. Combine quinoa and remaining ingredients in a bowl. Drizzle with dressing; toss gently to coat.