Fabulous Tuna Quinoa Bowl: A 15-Minute Feast
A vibrant and protein-rich Tuna Quinoa Bowl, packed with fresh vegetables and a zesty dressing. This meal is perfect for a healthy lunch or a satisfying dinner.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 2 servings
- Category: Main Course
- Method: No-Cook Assembly after cooking quinoa
- Cuisine: Fusion
- Diet: Vegetarian
Ingredients
Scale
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 (5-ounce) can tuna, drained
- 1 cup chopped cucumber
- 1 cup cherry tomatoes, halved
- 1/2 cup chopped red bell pepper
- 1/4 cup chopped red onion
- 1/4 cup chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Cook the quinoa: Combine rinsed quinoa and water or broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until water is absorbed. Let stand for 5 minutes, then fluff with a fork.
- Prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
- Assemble the bowls: Divide the cooked quinoa among bowls. Top with drained tuna, cucumber, cherry tomatoes, red bell pepper, and red onion.
- Drizzle with dressing and sprinkle with fresh parsley.
Notes
- For extra flavor, you can add avocado or a sprinkle of your favorite herbs.
- Feel free to substitute other vegetables like corn, black beans, or shredded carrots.
- If you prefer a creamier dressing, add a tablespoon of Greek yogurt or mayonnaise.
Nutrition
- Serving Size: 1 bowl
- Calories: Approximately 450
- Sugar: Approximately 5g
- Sodium: Approximately 500mg
- Fat: Approximately 20g
- Saturated Fat: Approximately 3g
- Unsaturated Fat: Approximately 17g
- Trans Fat: 0g
- Carbohydrates: Approximately 40g
- Fiber: Approximately 7g
- Protein: Approximately 30g
- Cholesterol: Approximately 30mg
Find it online: https://afripaket.com/tuna-quinoa-bowl/