This Tuna and Spiced Quinoa Dinner Salad is a fresh, filling, Mediterranean-style meal with tender quinoa, lightly cooked cauliflower rice, flaky tuna, crunchy walnuts, crisp vegetables, and a bright balsamic dressing. It is simple enough for a busy weeknight but hearty enough to serve as a complete dinner.
Why You’ll Love This Recipe
You’ll love this salad because it is colorful, satisfying, and packed with texture. The quinoa adds a warm, nutty base, while the cauliflower rice keeps the dish light. Tuna makes it protein-rich, and the artichokes, capers, shallot, carrot, and spinach bring freshness and bold flavor.
It is also great for meal prep. You can prepare most of the salad ahead of time, then add the spinach right before serving so it stays fresh and crisp. The spiced quinoa makes the dish feel cozy, while the vinegar and mustard dressing keeps every bite bright.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1/4 cup plus 1 teaspoon extra-virgin olive oil
1 teaspoon ground coriander
1 teaspoon ground fennel
1/2 teaspoon kosher salt, plus more to taste
Freshly ground black pepper, to taste
1/2 cup quinoa, rinsed well
1 cup water
2 cups raw cauliflower rice, not frozen
3 tablespoons white balsamic vinegar
1 teaspoon Dijon mustard
1 small shallot, halved and thinly sliced
1 tablespoon drained capers, chopped
Two 5-ounce cans white tuna packed in water, drained
1/2 cup chopped drained water-packed artichoke quarters
1/2 cup chopped toasted walnuts
1 cup shredded carrot
7 cups coarsely chopped fresh spinach
Directions
Bring 1 cup of water to a boil in a small saucepan over high heat. Stir in 1 teaspoon olive oil, ground coriander, ground fennel, 1/2 teaspoon salt, and a few grinds of black pepper.
Add the rinsed quinoa and stir once. Reduce the heat to low, cover the saucepan, and simmer for about 15 minutes, or until the quinoa is tender and the water has been absorbed.
Remove the pan from the heat and let the quinoa stand, covered, for 5 minutes. Uncover, add the raw cauliflower rice, and stir it into the hot quinoa. The warmth will lightly soften the cauliflower while keeping a pleasant texture. Let the mixture cool for about 2 minutes.
While the quinoa cooks, prepare the dressing. In a large serving bowl, whisk together the white balsamic vinegar, Dijon mustard, and a pinch of salt. Add the sliced shallot and chopped capers, then let them sit for about 2 minutes so the shallot softens slightly.
Slowly whisk in the remaining 1/4 cup olive oil. Season with black pepper to taste.
Add the drained tuna, chopped artichokes, toasted walnuts, and shredded carrot to the bowl. Toss gently so the tuna stays slightly chunky.
Add the warm quinoa and cauliflower mixture, then toss again. Finally, add the chopped spinach and mix until everything is evenly coated. Divide into 4 bowls and serve.
Servings and timing
Servings: 4
Total time: 35 minutes
Active time: 35 minutes
Level: Easy
Variations
For a sturdier salad, replace spinach with chopped kale. Massage the kale lightly with a spoonful of dressing before mixing it in.
For more crunch, add diced cucumber or sliced radishes. For a brighter flavor, add a squeeze of lemon juice before serving.
You can also swap walnuts for toasted almonds or sunflower seeds. For extra creaminess, add diced avocado just before serving.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. For best results, store the spinach separately and mix it in right before eating.
This salad is best served chilled or at room temperature. Reheating is not necessary, but the quinoa mixture can be gently warmed before adding the spinach if you prefer a slightly warm salad.
FAQs
Can I make this salad ahead of time?
Yes. Prepare the quinoa mixture and tuna mixture ahead, then add spinach before serving.
Can I use frozen cauliflower rice?
Fresh cauliflower rice works best because it keeps a better texture.
Can I use another grain?
Yes. Couscous, bulgur, or brown rice can work, though cooking times will change.
Is this salad served warm or cold?
It can be served slightly warm, room temperature, or chilled.
Can I use tuna in oil?
Yes, but drain it well and reduce the olive oil slightly if needed.
What can I use instead of white balsamic vinegar?
Apple cider vinegar or lemon juice can be used.
Can I skip the capers?
Yes. Add a little extra salt or chopped olives for a similar briny taste.
How do I keep the spinach fresh?
Add it right before serving instead of storing it mixed into the salad.
Can I make it nut-free?
Yes. Replace walnuts with sunflower seeds or leave them out.
Is this a full meal?
Yes. It includes protein, grains, vegetables, healthy fats, and plenty of flavor.
Conclusion
Tuna and Spiced Quinoa Dinner Salad is a simple, wholesome meal that feels fresh, hearty, and balanced. With warm spices, crisp vegetables, tender quinoa, and a tangy dressing, it is perfect for lunch, dinner, or make-ahead meals.
Tuna and Spiced Quinoa Dinner Salad is a hearty Mediterranean-style salad made with quinoa, cauliflower rice, tuna, walnuts, and fresh vegetables, all tossed in a tangy balsamic mustard dressing. It is a balanced, protein-rich meal perfect for lunch, dinner, or meal prep.
Ingredients
1/4 cup + 1 teaspoon extra-virgin olive oil
1 teaspoon ground coriander
1 teaspoon ground fennel
1/2 teaspoon kosher salt
Black pepper to taste
1/2 cup quinoa, rinsed
1 cup water
2 cups cauliflower rice
3 tablespoons white balsamic vinegar
1 teaspoon Dijon mustard
1 small shallot, thinly sliced
1 tablespoon capers, chopped
2 (5-ounce) cans white tuna, drained
1/2 cup artichoke quarters, chopped
1/2 cup toasted walnuts, chopped
1/2 cup shredded carrot
7 cups fresh spinach, chopped
Instructions
Bring water to a boil in a saucepan, then add 1 teaspoon olive oil, coriander, fennel, salt, and pepper.
Add quinoa, reduce heat, cover, and simmer for 15 minutes until tender.
Remove from heat and let stand 5 minutes.
Stir in cauliflower rice and let it slightly soften from residual heat.
In a large bowl, whisk balsamic vinegar and Dijon mustard.
Add shallot and capers and let sit briefly.
Slowly whisk in remaining olive oil.
Add tuna, artichokes, walnuts, and carrot, mixing gently.
Add quinoa mixture and toss to combine.
Fold in spinach just before serving.
Notes
Add spinach last to keep it fresh and crisp.
Can be served warm, room temperature, or cold.
Swap walnuts with almonds or sunflower seeds if preferred.
For more brightness, add lemon juice before serving.
