Dan Churchill

Stir-fry Quinoa Bowl with Tuna

Dan Churchill
PREP 5 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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Number of servings
2
Ingredients

12 cup (90g) mixed quinoa (or other colour) rinsed

1 cup (250ml) water

12 tsp salt

12 tbs olive oil

12 onion chopped

12 red pepper deseeded & sliced

12 head of broccoli (350g head) chopped

18 tsp cayenne pepper

salt & pepper, to taste

212 12g tinned tuna in springwater drained

12 lemon cut into wedges

Herb Sauce

14 bunch of fresh coriander (80g bunch) finely chopped, including stems

12 tbs olive oil

12 garlic clove minced

Methodbased on 4 servings
1

Place quinoa, water and salt in a large saucepan. Bring to a boil, reduce heat and simmer covered for 10-12 minutes.

2

To make the sauce, combine all ingredients in a small bowl.

3

Heat oil in non-stick frypan, add onion and cook for 4 minutes until golden. Add the rest of the vegetables, cayenne pepper and season with salt and pepper. Sauté for 4-5 minutes until soft. Add tuna and stir through until warmed, adjust seasoning.

4

Divide tuna mix and quinoa between plates and serve with herb sauce and lemon wedge.

Nutritional Informationper serving

Energy (kJ)

1753 kJ / 419 cals

Protein

36.3 g

Fat

15.9 g

Sat. Fat

2.9 g

Carbs

28.9 g

Sugar

5 g

Fiber

6.8 g

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