Mediterranean Quinoa Salad

Mediterranean Quinoa Salad

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Rated: 0
  • Makes: 4 servings
  • Prep 15 mins
  • Cook 15 mins
  • Serving Size: 1 1/3cup
  • Carb Grams Per Serving: 27


  • 2/3 cup red quinoa or regular quinoa
  • 1 1/2 cups water
  • 2 6 - ounce can very low-sodium chunk white tuna, drained
  • 1 cup frozen peas and carrots, thawed
  • 1/2 of a small red onion, halved and thinly sliced
  • 1/2 cup bottled light Italian salad dressing
  • 3/4 cup halved grape tomatoes, halved cherry tomatoes, or chopped tomatoes
  • Bibb or Boston lettuce leaves (optional)


  1. In a fine-mesh stainer, rinse quinoa under cold running water; drain. In a small saucepan, combine the 1-1/2 cups water and quinoa. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Drain quinoa, if necessary.
  2. Meanwhile, in a large bowl, combine tuna, peas and carrots, onion, and salad dressing. Lightly toss to combine. Add hot cooked quinoa to slightly soften the vegetables. Cool to room temperature.
  3. Stir in tomatoes just before serving. To serve, if desired, spoon salad mixture over lettuce leaves on serving plates. Makes 4 (1-1/3 cup) servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 278 cal., 7 g total fat (1 g sat. fat), 38 mg chol., 315 mg sodium, 27 g carb. (4 g fiber, 3 g sugars), 27 g pro.

Diabetic Exchanges

Starch (d.e): 1.5; Lean Meat (d.e): 3; Vegetables (d.e): 1