SPICY TUNA QUINOA SALAD
Ready-to-eat pouches of grain mean you can have a healthy lunch in minutes. Mix with veg and sustainable tuna
Provided by Good Food team
Categories Lunch, Main course
Time 20m
Number Of Ingredients 8
Steps:
- Fry the onion and peppers in the oil until soft. Add the chilli and cool slightly.
- Mix the quinoa, onion mixture, cherry tomatoes, olives and tuna together. Divide between 4 plates, pour over a little of the oil from the tuna jar, season and serve.
Nutrition Facts : Calories 298 calories, Fat 13 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 28 grams carbohydrates, Sugar 10 grams sugar, Fiber 7 grams fiber, Protein 17 grams protein, Sodium 0.7 milligram of sodium
TUNA, AVOCADO & QUINOA SALAD
A high protein meal with healthy fats from the avocado. This is the perfect salad to revive you after a morning workout and keep you going 'til lunch
Provided by Sophie Godwin - Cookery writer
Categories Lunch
Time 25m
Number Of Ingredients 10
Steps:
- Rinse the quinoa under cold water. Tip into a saucepan, cover with water and bring to the boil. Reduce the heat and simmer for 15 mins until the grains have swollen but still have some bite. Drain, then transfer to a bowl to cool slightly.
- Meanwhile, in a jug, combine the oil, lemon juice and vinegar with some seasoning.
- Once the quinoa has cooled, mix with the dressing and all the remaining ingredients and season. Divide between plates or lunchboxes.
Nutrition Facts : Calories 663 calories, Fat 44 grams fat, SaturatedFat 10 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 7 grams sugar, Fiber 8 grams fiber, Protein 28 grams protein, Sodium 1.1 milligram of sodium
CHICKPEA QUINOA MOCK TUNA SALAD
This is a healthy dish. Eat it in a sandwich, on lettuce, or as a stand-alone meal.
Provided by Stef
Categories Salad Grains Quinoa Salad Recipes
Time 55m
Yield 6
Number Of Ingredients 17
Steps:
- Bring water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes. Fluff quinoa with a fork and refrigerate until cold.
- Combine chickpeas, carrot, celery, sunflower seeds, cabbage, and onion in a food processor and pulse until everything is roughly equal in size; transfer to a large bowl.
- Stir quinoa, almonds, and raisins into the chickpea mixture; add mayonnaise, mustard, kelp flakes, relish, lemon juice, salt, and pepper. Stir the mixture until evenly seasoned.
Nutrition Facts : Calories 367.1 calories, Carbohydrate 46 g, Cholesterol 7.1 mg, Fat 17.2 g, Fiber 7.5 g, Protein 10.9 g, SaturatedFat 2 g, Sodium 617.9 mg, Sugar 8.6 g
TUNA, VEGGIE & QUINOA SALAD
A simple salad, but full of healthy ingredients. I love this perpared pilaf style (i.e. no dressing), but my hubby prefers it with the dressing. You can switch up the ingredients, too (I do quite often depending on what I have on hand!)
Provided by velorutionista
Categories Grains
Time 17m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Combine quinoa & water in a saucepan with a tight-fitting lid. Bring to a boil over medium high flame, then reduce flame to low and cover. Cook, stirring occasionally, till water is absorbed and quinoa is tender, 12-15 minutes.
- Combine tuna, beans, corn, bell pepper, and herbs in a large bowl.
- In a small bowl, whisk olive oil, zest, orange juice, and salt and pepper till smooth.
- When quinoa is done cooking, let cool a few minutes, then combine with veggies in bowl. Drizzle with dressing (if using), stir to mix. Serve warm or chilled.
Nutrition Facts : Calories 346.8, Fat 8.8, SaturatedFat 1.4, Cholesterol 25, Sodium 231.2, Carbohydrate 44, Fiber 8.2, Sugar 1.7, Protein 24.5
EASY ONE-DISH QUINOA AND TUNA
This recipe is a super easy and quick way to incorporate whole grains packed with protein into your diet. You can throw in veggies that need to be used and spice to suit your mood :) It's a flexible dish that you can throw together in a jiffy. I usually substitute water for broth and add extra seasoning.
Provided by Little Mama Dia
Categories One Dish Meal
Time 20m
Yield 4-5 serving(s)
Number Of Ingredients 9
Steps:
- Combine all ingredients except cheese and tuna in a medium sauce pan.
- Cover with lid and bring to a boil.
- Turn down heat and simmer for 15 minutes or until liquid is absorbed. Remove from heat and add cheese and tuna. Enjoy!
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QUINOA SALAD WITH SEARED TUNA RECIPE | EATINGWELL
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Category Healthy Tuna RecipesCalories 316 per servingTotal Time 50 mins
- Thaw tuna steaks, if frozen. Rinse quinoa well in a fine mesh sieve. Bring water and 1/4 teaspoon salt to boiling. Add quinoa; reduce heat. Cover and simmer 15 minutes or until most of the water is absorbed and quinoa is tender. Drain, if necessary. Spread on a baking sheet to cool slightly.
- In a screw-top jar, combine olive oil, lemon juice, honey, 1/2 teaspoon oregano and pepper. Cover and shake well to combine. Add to quinoa mixture and toss to combine.
- Lightly coat a grill pan or large skillet with nonstick cooking spray. Sprinkle tuna steaks with 1/8 teaspoon salt and the pepper. Cook on grill pan over medium-high heat 4 to 6 minutes per 1/2-inch thickness of fish, turning once or until browned on both sides and fish begins to flake when tested with a fork and center is just pink. Thinly slice tuna steaks and serve atop salad. Garnish with fresh oregano.
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