PopotamRecipes
Open the app
light and filling

Quinoa salad with tuna and green beans

An everyday dish for 2, ready in 25 minutes, around $3.64 a serving. People actually plan it with Popotam, and it's in season in October.

25mintotal
≈ $3.64a serving
509kcalper serving
32gof protein
In season in OctoberFreezes well
Let's cook
Quinoa salad with tuna and green beans, a serving idea
AI-generated image · Serving idea

Step-by-step recipe

check things off as you go

  1. Cook the quinoa

    Rinse the quinoa under cold water in the strainer to get rid of the bitterness. Tip it into the saucepan with 300 ml of cold water, bring to a boil, then turn down the heat and cook, covered, for 12 min over low heat.

  2. Cook the green beans

    While the quinoa cooks, heat a skillet over medium heat with a drizzle of olive oil. Add the frozen green beans, salt them lightly and cook for 8 min, stirring now and then.

    Tip · To keep the quinoa from sticking, use a heavy-bottomed saucepan and don't lift the lid while it cooks.
    Tip · If you want more crunch, keep half the green beans raw and add them to the salad once it's assembled.

  3. Prep the tomatoes

    Wash the cherry tomatoes and halve them on the cutting board. Peel the red onion and cut it into thin slices.

  4. Drain the tuna

    Open the two cans of water-packed tuna and drain them completely in the strainer. Flake the tuna by hand into the serving bowl.

  5. Put the salad together

    In the serving bowl with the tuna, add the drained quinoa, the cooked green beans, the cherry tomatoes and the red onion. Toss gently.

  6. Season

    Drizzle with a tablespoon of olive oil and a tablespoon of balsamic vinegar. Season with salt and pepper to taste, then toss again.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 509 kcal. 45% comes from carbs, 25% from protein and 25% from fat.

57 gCarbs
32 gProtein
14 gFat
Per serving (the dish for 2, divided by 2)
Energy509 kcal
Protein32.2 g
Carbs56.8 g
of which sugars9.9 g
Fat14.4 g
of which saturated fat2.3 g
Fiber10.1 g
Salt0.5 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $3.64 a serving, adding up the average prices of the ingredients you need to buy.

≈ $7.28for 2 people
≈ $3.64a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

1 day in the fridge, in a closed container, once cooled within two hours. After that, into the freezer it goes.

1 dayin the fridge
Yesin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

Build my week

This dish is also an idea for…

Balanced lunch ideas

With the same ingredients

quinoa, canned tuna in water, frozen green beans…