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Low-FODMAP Quinoa Tuna Salad

This quick and simple quinoa-based salad makes for a nutritious, low-FODMAP lunch and a nice balance of carbs, proteins, and healthy fats. It’s naturally gluten-free and dairy-free.dscn2005As much as I enjoy a good meal that takes a little extra time to prepare now and again, the truth is that often, I just want something healthy and flavorful that I can put together in a few minutes and pack with me for lunch.

Recently, in the Hungry Caterpillar world, I posted about how important it is to eat enough even when you’re cooking just for yourself, and how to do so: keep quick and easy staples around, make recipes in two- to three-serving batches, and rely on things you can keep in the pantry.

Pantry eats are sometimes decried as unhealthy, and while it’s certainly true that it’s great to eat fresh fruits and vegetables, this recipe features quinoa, canned tuna, and canned olives, all healthy options that you can keep around a long time and use whenever you need to throw something together quickly. I’ve started buying tuna, in fact, in the 10-can value pack, since tuna salad makes for such a quick and easy healthy lunch on a sandwich or a green salad with crackers.

I was especially glad to have this quinoa tuna salad on hand on Wednesday when I attended a colloquium at my work and they served great big sandwiches on wheat bread. They looked delicious, but definitely not low-FODMAP.


Low-FODMAP Quinoa Tuna Salad
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  1. 1/2 cup uncooked quinoa
  2. 3/4 cup water
  3. 1 5-oz can tuna in water
  4. 1/2 cup sliced black olives
  5. 2 tsp. olive oil
  6. 1/2 tsp. dried oregano
  7. 1/4 tsp. black pepper
  8. 1 cup chopped baby spinach
  9. Mini sweet peppers, halved and seeded, optional
  10. Crumbled feta cheese, optional
  1. Bring quinoa and water to a boil in a small saucepan. Once boiling, reduce heat to low and simmer 12 minutes. Remove from heat.
  2. Drain the tuna. Add the tuna, olives, olive, oregano and black pepper to the quinoa and stir. Then stir in the spinach and transfer into a resealable container. Place in the fridge to cool overnight.
  3. Serve cold using mini sweet peppers as scoops, optional, or sprinkle with feta cheese.
The Hungry Caterpillar



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  1. I don’t know why I don’t make tuna more. This sounds amazing and so easy!!

    1. Joyce says:

      Tuna salad is definitely a staple for me!

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