Stir-fry Quinoa Bowl with Tuna

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
1⁄2 cup (90g) mixed quinoa (or other colour) rinsed
1 cup (250ml) water
1⁄2 tsp salt
1⁄2 tbs olive oil
1⁄2 onion chopped
1⁄2 red pepper deseeded & sliced
1⁄2 head of broccoli (350g head) chopped
1⁄8 tsp cayenne pepper
salt & pepper, to taste
212 1⁄2g tinned tuna in springwater drained
1⁄2 lemon cut into wedges
Herb Sauce
1⁄4 bunch of fresh coriander (80g bunch) finely chopped, including stems
1⁄2 tbs olive oil
1⁄2 garlic clove minced
Place quinoa, water and salt in a large saucepan. Bring to a boil, reduce heat and simmer covered for 10-12 minutes.
To make the sauce, combine all ingredients in a small bowl.
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.
Divide tuna mix and quinoa between plates and serve with herb sauce and lemon wedge.
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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