Green Goddess Tuna Quinoa Salad Recipe

This Green Goddess Tuna Quinoa Salad has genuinely revolutionized our weekday lunches and even made surprise appearances at weekend brunches. The first time I made it, I was looking for something vibrant, packed with protein, and not boring – a tall order for a quick meal! My husband, usually a bit skeptical of “healthy” salads, took one bite and was immediately hooked. The kids, surprisingly, loved the creamy green dressing and the fun texture of the quinoa. It’s become a requested favorite, celebrated for its incredible freshness, satisfying crunch, and the sheer explosion of flavor from the herbaceous dressing. It’s the kind of meal that leaves you feeling energized and happy, not weighed down. Plus, the vibrant green color is just so appealing on the plate! It’s proof that nutritious food can be incredibly delicious and far from mundane.

Why You’ll Absolutely Adore This Green Goddess Tuna Quinoa Salad

Before we even get to the “how-to,” let’s talk about why this Green Goddess Tuna Quinoa Salad deserves a permanent spot in your recipe rotation. This isn’t just another salad; it’s a culinary experience that ticks all the right boxes:

• A Flavor Explosion: The star, of course, is the homemade Green Goddess dressing. It’s a vibrant symphony of fresh herbs, tangy lemon, creamy Greek yogurt, and a hint of garlic, all coming together to create a dressing that’s both luxurious and light. It beautifully coats every grain of quinoa and flake of tuna.
• Nutrient-Rich Powerhouse: We’re talking high-quality protein from the tuna and quinoa, essential omega-3 fatty acids from the tuna, fiber from the quinoa and vegetables, and a boatload of vitamins and antioxidants from the fresh herbs and greens. It’s a complete meal that nourishes your body from the inside out.
• Incredibly Versatile: This salad is perfect for a quick and satisfying lunch, a light yet filling dinner, or even as a standout dish for meal prepping. Pack it for work, take it on a picnic, or serve it at your next gathering – it’s always a hit.
• Textural Delight: The combination of fluffy quinoa, flaky tuna, crisp vegetables, and creamy dressing creates a wonderful medley of textures in every bite. It’s anything but monotonous!
• Customizable to Your Liking: Don’t have all the herbs? Swap them out! Want to add more veggies? Go for it! This recipe is a fantastic base that you can easily adapt to your taste preferences or what you have on hand.
• Visually Stunning: Let’s be honest, we eat with our eyes first. The vibrant greens of the dressing and vegetables against the backdrop of quinoa and tuna make for a truly beautiful dish. It looks as good as it tastes!
• Easy to Make Ahead: Both the salad components and the dressing can be prepared in advance, making assembly a breeze when you’re ready to eat. This is a game-changer for busy schedules.

This Green Goddess Tuna Quinoa Salad is more than just a recipe; it’s a celebration of fresh ingredients, wholesome nutrition, and irresistible flavor. Get ready to fall in love!

Complete Recipe: Green Goddess Tuna Quinoa Salad

Here’s what you’ll need to create this vibrant and satisfying salad. We’ve broken it down into components for the salad itself and the all-important Green Goddess Dressing.

For the Green Goddess Dressing (makes about 1 1/2 cups):

• 1 cup plain Greek yogurt (full-fat or low-fat, your preference)
• 1/4 cup good quality mayonnaise
• 1/2 cup packed fresh parsley, stems removed
• 1/4 cup packed fresh chives, roughly chopped
• 2 tablespoons fresh tarragon leaves (or 1 tablespoon fresh dill, or a mix)
• 1-2 cloves garlic, minced
• 2 tablespoons fresh lemon juice (from about 1 lemon)
• 1 tablespoon white wine vinegar or apple cider vinegar
• 1 teaspoon Dijon mustard (optional, for extra tang)
• 1/2 teaspoon sea salt, or to taste
• 1/4 teaspoon black pepper, or to taste
• 2-4 tablespoons cold water, to reach desired consistency

For the Tuna Quinoa Salad:

• 1 cup uncooked quinoa, rinsed thoroughly
• 2 cups water or vegetable broth, for cooking quinoa
• 2 cans (5-6 oz each) high-quality tuna, packed in water or olive oil, drained well
• 1 cup cucumber, diced (about 1/2 large cucumber)
• 1/2 cup celery, finely diced (about 2 stalks)
• 1/4 cup red onion, finely minced (soak in cold water for 10 mins to mellow flavor, then drain)
• 1/2 cup red or yellow bell pepper, diced
• 2 cups baby spinach or arugula, roughly chopped (optional, for extra greens)
• Salt and freshly ground black pepper to taste

Instructions: Crafting Your Salad Masterpiece

Follow these steps to assemble your delicious Green Goddess Tuna Quinoa Salad.

Step 1: Cook the Quinoa

1. Thoroughly rinse the quinoa under cold running water using a fine-mesh sieve. This removes any bitterness from the natural saponin coating.
2. In a medium saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth.
3. Bring to a boil over medium-high heat.
4. Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until all the liquid has been absorbed and the quinoa is tender (you’ll see little “tails” or germ spirals).
5. Remove from heat and let it stand, covered, for 5 minutes.
6. Fluff the quinoa with a fork and spread it on a baking sheet or large plate to cool completely. Cooling it quickly prevents it from becoming mushy.

Step 2: Prepare the Green Goddess Dressing

1. While the quinoa is cooking or cooling, prepare the dressing.
2. In a food processor or high-speed blender, combine the Greek yogurt, mayonnaise, parsley, chives, tarragon (or dill), minced garlic, lemon juice, vinegar, Dijon mustard (if using), salt, and pepper.
3. Blend until the dressing is smooth and vibrant green. Scrape down the sides as needed.
4. Taste and adjust seasonings if necessary – you might want more lemon, salt, or herbs.
5. If the dressing is too thick, add cold water, one tablespoon at a time, blending after each addition, until it reaches your desired pouring or coating consistency.
6. Transfer the dressing to an airtight container and refrigerate until ready to use. It will thicken slightly as it chills.

Step 3: Prepare the Salad Vegetables and Tuna

1. Dice the cucumber, celery, and bell pepper. Finely mince the red onion. If you’re sensitive to raw onion, soak the minced red onion in a small bowl of cold water for 10 minutes, then drain thoroughly. This helps to mellow its pungent flavor.
2. Roughly chop the baby spinach or arugula if using.
3. Drain the canned tuna thoroughly. If using tuna packed in oil, you might want to press out a bit of the excess oil, but some oil can add richness. Flake the tuna into a large mixing bowl.

Step 4: Assemble the Salad

1. To the large mixing bowl with the flaked tuna, add the cooled quinoa, diced cucumber, celery, red onion, and bell pepper. If using, add the chopped spinach or arugula.
2. Gently toss all the salad ingredients together until well combined.
3. Pour about 1/2 to 3/4 cup of the Green Goddess dressing over the salad. Start with less; you can always add more.
4. Gently toss again until everything is evenly coated with the dressing.
5. Taste the salad and add more salt, pepper, or dressing if needed.

Step 5: Chill and Serve

1. For the best flavor, cover the salad and refrigerate for at least 20-30 minutes before serving. This allows the flavors to meld together beautifully.
2. Serve chilled or at room temperature.

Nutrition Facts

• Servings: Approximately 4-6 servings
• Calories per serving (estimated for 4 large servings): Approximately 450-550 calories.

Disclaimer: Nutritional information is an estimate and can vary depending on the specific ingredients, brands, and quantities used. This estimate includes a generous portion of dressing.

This salad is a fantastic source of:

• Protein: Essential for muscle repair, satiety, and overall bodily function.
• Fiber: Aids digestion, helps regulate blood sugar, and promotes fullness.
• Omega-3 Fatty Acids (from tuna): Beneficial for heart and brain health.
• Vitamins & Minerals: From the diverse array of fresh vegetables and herbs.

Preparation Time

• Prep Time (chopping vegetables, making dressing): 20-25 minutes
• Cook Time (quinoa): 15-20 minutes
• Cooling Time (quinoa): 20-30 minutes (can be sped up by spreading on a sheet pan)
• Chilling Time (optional, for flavors to meld): 20-30 minutes
• Total Time: Approximately 1 hour to 1 hour 30 minutes (includes passive cooling/chilling)

You can significantly reduce the active preparation time by cooking the quinoa and making the dressing a day or two in advance.

How to Serve Your Green Goddess Tuna Quinoa Salad

This salad is wonderfully versatile. Here are some delightful ways to serve and enjoy it:

• As a Standalone Light Meal:
  • Serve a generous portion in a bowl for a satisfying and healthy lunch or light dinner.
  • Garnish with extra fresh herbs like chopped parsley or chives, a sprinkle of paprika, or a lemon wedge on the side.
  • A few toasted sunflower seeds or pumpkin seeds on top can add a lovely extra crunch.
• In Lettuce Cups:
  • Spoon the salad into crisp lettuce cups (like romaine, butter lettuce, or iceberg) for a low-carb, handheld option. Perfect for appetizers or a light, refreshing meal.
• Stuffed in Avocados or Bell Peppers:
  • Halve avocados, remove the pit, and fill the cavity with the tuna quinoa salad.
  • Similarly, halve bell peppers (any color), remove seeds, and stuff them with the salad for a colorful and edible bowl.
• As a Sandwich or Wrap Filling:
  • Use the salad as a delicious and upgraded filling for whole-grain bread, pitas, or tortillas. Add a layer of fresh lettuce or spinach for extra crunch.
• Part of a Larger Spread or Buffet:
  • Its vibrant color and fresh taste make it an excellent addition to a potluck, picnic, or barbecue spread. It pairs well with grilled meats, other salads, and fresh bread.
• For Meal Prep:
  • Portion the salad into individual containers for easy grab-and-go lunches throughout the week.
  • Pro-Tip for Meal Prep: Keep the dressing separate and add it just before serving to maintain the best texture, especially if you’re including delicate greens like spinach. If no delicate greens are added, it generally holds up well dressed for a couple of days.
• With a Side of Whole-Grain Crackers or Bread:
  • Serve with some hearty whole-grain crackers, toasted sourdough, or crusty bread for scooping and added texture.

No matter how you choose to serve it, this Green Goddess Tuna Quinoa Salad is sure to be a fresh and flavorful hit!

Additional Tips for Salad Perfection

Elevate your Green Goddess Tuna Quinoa Salad experience with these handy tips:

1. Herb Flexibility is Key: The beauty of Green Goddess dressing is its adaptability. While parsley and chives form a great base, feel free to experiment! Fresh dill adds a lovely anise-like note, cilantro can give it a zesty twist, and a few mint leaves can introduce a surprising freshness. Use what’s in season or what you have growing in your garden. Don’t be afraid to adjust ratios based on your preference.
2. Make-Ahead Strategy for Busy Bees: This salad is a meal prepper’s dream. Cook the quinoa up to 3 days in advance and store it in an airtight container in the fridge. The Green Goddess dressing can also be made 3-4 days ahead and stored separately. Chop your veggies the day before. When ready to eat, simply assemble! This breaks down the process into manageable steps.
3. Boost the Veggie Content: While the recipe calls for cucumber, celery, and bell pepper, don’t stop there! Consider adding finely chopped carrots for sweetness and color, blanched asparagus or green beans for a different crunch, or even some thawed frozen peas. The more veggies, the more nutrients and textures!
4. Spice It Up or Tone It Down: For those who like a bit of heat, add a pinch of red pepper flakes to the dressing or a finely minced jalapeño (seeds removed for less heat) to the salad. Conversely, if you find raw red onion too strong even after soaking, you can use milder shallots or green onions instead.
5. Don’t Skip Rinsing the Quinoa: This is a small step with a big impact. Quinoa has a natural coating called saponin, which can taste bitter or soapy. A thorough rinse under cold water removes this, ensuring your quinoa tastes clean and slightly nutty, allowing the other flavors in the salad to shine. Use a fine-mesh sieve to prevent the tiny grains from escaping.

FAQ: Your Green Goddess Tuna Quinoa Salad Questions Answered

Q1: Can I make this salad vegan or dairy-free?
A1: Absolutely! To make it dairy-free, substitute the Greek yogurt in the Green Goddess dressing with a dairy-free plain yogurt (like almond, soy, or coconut-based unsweetened yogurt) or use a full recipe of vegan mayonnaise. For a fully vegan version, replace the tuna with a plant-based protein source like canned chickpeas (rinsed and drained, lightly mashed if desired), crumbled firm tofu (pan-fried or baked), or edamame. The dressing, when made with dairy-free yogurt/vegan mayo, is already vegan-friendly if you omit any anchovy (not included in this specific recipe, but traditional in some Green Goddess versions).

Q2: How long will this salad last in the refrigerator?
A2: If stored in an airtight container, the assembled Green Goddess Tuna Quinoa Salad will last for 2-3 days in the refrigerator. The Green Goddess dressing itself, stored separately, can last for up to 5-7 days. For optimal freshness and texture, especially if including delicate greens like spinach, it’s best to store the dressing separately and dress the salad just before serving or up to a day in advance if no delicate greens are used.

Q3: Can I use different grains instead of quinoa?
A3: Yes, you can! While quinoa offers a complete protein and a lovely fluffy texture, other grains work well too. Consider using cooked and cooled farro (chewy texture), bulgur wheat (quick-cooking, nutty), couscous (light and fluffy – whole wheat for more fiber), or even brown rice or orzo pasta. Adjust cooking times according to the grain you choose.

Q4: I don’t have all the fresh herbs listed for the dressing. Can I use dried herbs?
A4: Fresh herbs are highly recommended for Green Goddess dressing as they provide unparalleled vibrancy and flavor. However, in a pinch, you can use dried herbs. The general rule is to use about one-third the amount of dried herbs as fresh (e.g., if a recipe calls for 1 tablespoon of fresh parsley, use 1 teaspoon of dried parsley). Be aware that the flavor profile will be different and potentially less bright. If using dried, let the dressing sit for at least 30 minutes before tasting to allow the herbs to rehydrate and flavors to meld. Dried tarragon can be quite potent, so use it sparingly.

Q5: Is this Green Goddess Tuna Quinoa Salad gluten-free?
A5: Yes, as written, this salad is naturally gluten-free. Quinoa is a gluten-free pseudo-grain. The dressing ingredients (Greek yogurt, mayo, herbs, lemon juice, vinegar) are typically gluten-free. Always double-check the labels of your specific ingredients, especially mayonnaise, Dijon mustard, and any store-bought broths if used for cooking quinoa, to ensure they are certified gluten-free if you have celiac disease or a severe gluten sensitivity.

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