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

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

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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