This one-bowl salad brings together pantry staples and fresh ingredients. Quinoa and cauliflower rice are cooked with warm spices to form a hearty base, while tuna adds richness and protein without needing much preparation. Adding briny capers, artichokes and crunchy walnuts (optional) gives the salad contrast.

This salad also offers a solid mix of nutrients that support everyday health. Tuna provides a reliable source of lean protein, which helps keep you full for longer and supports muscle repair, while also contributing important nutrients like omega-3 fatty acids. Quinoa adds complex carbohydrates and fibre, giving you steady energy rather than a quick spike and crash, while mixed greens bring vitamins A, C and K to the plate, along with antioxidants.

Ingredients

For the quinoa base

• ¾ cup quinoa, rinsed
• ¾ cup cauliflower rice
• 1½ cups water or vegetable stock
• 1 tsp ground cumin
• ½ tsp ground coriander
• ½ tsp paprika
• Salt and black pepper, to taste

For the salad

• 2 x 170 g tins tuna in olive oil, drained
• 1 cup baby spinach leaves
• ½ cup marinated artichoke hearts, chopped
• 2 tbsp capers, drained
• ⅓ cup walnuts, roughly chopped

For the dressing

• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and black pepper, to taste

Method

1. Add the quinoa, cauliflower rice, water or stock, cumin, coriander, paprika and a pinch of salt to a saucepan.
2. Bring to the boil, then reduce to a simmer, cover and cook for about 15 minutes, or until the liquid is absorbed.
3. Remove from the heat and allow to cool slightly, then fluff with a fork.
4. In a large bowl, combine the cooked quinoa mixture with the tuna, artichokes, capers and walnuts.
5. Whisk together the olive oil, lemon juice and Dijon mustard, then season to taste.
6. Pour the dressing over the salad and toss gently to combine.
7. Fold through the spinach just before serving.