The salad doesn’t need much of a story or introduction.

One thing is clear – this is a well-balanced meal, as it contains proteins from eggs, tuna, and cheese; fats from seeds; carbohydrates from quinoa; and vitamins and minerals from chia seeds.

But let’s start at the beginning. The ingredients in this salad are worth getting to know.

The protein content is just one of the benefits of quinoa.

Quinoa is loaded with iron, magnesium, manganese, copper, and phosphorus.

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Quinoa can be a side dish to almost anything. It is as easy to cook as rice and usually takes much less time (about 20 minutes).

This whole grain can even be eaten with just a little seasoning. The possibilities are endless, just like its benefits.

This time we’ll add matovilac, eggs, cheese, tuna, and lots of seeds.

Tuna is an indispensable food on the plate of everyone who is careful about the intake of quality nutrients that are also rich in protein. In terms of energy, 100 grams of tuna contains just over 100 calories, of which 23% is protein, less than 1% fat, and 0 carbohydrates!

Tuna is very rich in minerals: it contains potassium, phosphorus, magnesium, selenium, calcium, iron, zinc, copper, and manganese.

And the seeds!? They are simply amazing. So small, yet so nutritious!

Pumpkin seeds, or as some call them, pumpkin seeds, have been used medicinally for thousands of years.

They dominate in magnesium, calcium, potassium, iron, zinc, and vitamin K.

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Rich in omega-3 fatty acids, which the body needs to preserve heart health and control blood pressure, pumpkin seeds are an excellent snack choice.

Sesame seeds, on the other hand, also contain two unique compounds from the lignan group: sesamin and sesamolin, which reduce bad cholesterol levels and protect against high blood pressure.

Pumpkin seeds are one of the best sources of calcium in the world!

For example, one tablespoon of unshelled sesame seeds contains as much as 88 mg of calcium.

And so we combined such good ingredients in a delicious salad that maybe you should just start making a protein salad that you can take to work.

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Ingredients (9)

• 1 cup quinoa mix (white, red, black)
• 2 cups water
• Salt
• Pepper
• Olive oil
• Lamb’s lettuce
• Hard-boiled eggs
• Canned tuna
• Cottage cheese
• Sunflower seeds
• Pumpkin seeds
• Sesame seeds
• Pistachios

Preparation:

First rinse the quinoa, then put it to boil in 2 cups of water, and add a little salt, pepper, and olive oil.

When it boils, reduce the heat and cook for another 15 minutes.

Remove from the heat and let it cool.

Boil the eggs (Always boil eggs this way if you want to avoid a dark rim around the yolk: put them in a bowl and add cold water just to cover the level of the eggs, put on the boil, and as soon as it boils, turn off the heat.

Leave the eggs in the hot water for 15-20 minutes, then pour it out, pour in cold water, and leave the eggs in it for another 5 minutes.

Peel them and chop them.

Dice the cheese, remove the tuna from the can, and wash the spinach.

Lightly toast the seeds and pistachios to release their flavor, but be careful not to burn them, as this will make them bitter!

Finally, mix all the ingredients and season to taste with salt, pepper, olive oil, and balsamic vinegar.