Stir-fry Quinoa Bowl with Tuna
PREP 10 MIN•COOK 10 MIN
Quick dinner in a bowl for those nights you just want it now. Top off your bowl with Dan’s homemade herb sauce of garlic, olive oil and coriander. Not a coriander fan? Sub in parsley, mint or dill.
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EF
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Number of servings
2
2 tsp olive oil
1 small red onion chopped
1 garlic clove minced
1⁄2 red pepper deseeded & sliced
1⁄2 head of broccoli (350g head) cut in florets
4 sprigs of fresh coriander leaves picked & stems finely chopped
1⁄4 tsp cayenne pepper or to taste
salt & pepper, to taste
260g drained tinned tuna in brine (185g tin drained tuna yields approx 130g)
1 3⁄4 cups (315g) pre-cooked quinoa cooked according to packet directions
1⁄2 lemon cut into wedges
Heat a non-stick frypan over medium heat. Add oil and onion and cook for 4 minutes or until golden.
Add garlic, remaining vegetables, coriander stems and cayenne pepper. Season with salt and pepper and sauté for 4-5 minutes or until soft.
Add tuna and stir through until warmed, adjust seasoning.
Divide tuna mix and quinoa between plates, scatter over coriander leaves and serve with lemon wedges.
Energy (kJ)
1731 kJ / 414 cals
Protein
44.6 g
Fat
11.5 g
Sat. Fat
2.4 g
Carbs
28.1 g
Sugar
4.9 g
Fiber
8.2 g
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