Lemon and black pepper Quinoa, Tuna and Veg

This is one of my go-to lunches.  It’s such a nutritionally dense and balanced meal, and only takes around 20-30 minutes to prepare!  It has good complex carbs from the quinoa, protein from the tuna, and healthy fats, vitamins and minerals from the veggies.

I know some of you may be wondering what quinoa is.  Well for starters, it’s pronounced “Keen-waa” and is a type of whole grain that is a perfect complex carbohydrate and source of energy which will keep you going through the afternoon.  It has a slightly nutty flavour, fluffy texture similar to couscous and is a wonderful base to this meal.  It took me a little while to get the hang of cooking it but I have finally perfected it!

You can swap and change the veg for different varieties or leave some out if you like (I usually just use whatever I have in my kitchen at the time).  This is a great combination and has a large variety to ensure that you are getting as many nutrients as possible into one meal, but you can also add broccoli, peas, mushrooms, tomatoes, red onion; the list is endless!

quinoa1

RECIPE

  • ½ tin tuna
  • ¼ cup quinoa
  • ½ cup (125ml) water
  • ½ courgette
  • ½ avocado
  • ½ bell pepper (any colour you like)
  • Around 100-150g butternut squash
  • Mixed dried herbs
  • Olive oil
  • Black pepper
  • Dash of lemon juice
  1. Firstly, preheat the oven to 180°c. Chop the butternut squash and courgette into small cubes or slices and place in roasting tin or baking tray.  (I usually eat my bell pepper raw but if you want it roasted you can also add it at this point).
  2. Drizzle with a small amount of olive oil, and sprinkle with dried mixed herbs and black pepper. Place in oven for around 20-25 minutes.
  3. Whilst this veg is roasting, prepare the other veg. Chop the avocado and bell pepper (if not roasting) and place in a bowl with tuna, sprinkling of black pepper and lemon juice.
  4. Now it is time to prepare the quinoa. It is important to rinse the quinoa before cooking in order to make it easier for the body to digest.  Once you’ve rinsed it in cold water place the quinoa in a saucepan with ½ cup water and bring to the boil.  As soon as the water starts boiling, turn the heat down really low and place a lid on the saucepan and leave to simmer.  It will take about 12-15 minutes to cook and once all the water has been absorbed it will turn a fluffy texture which means it is ready; just make sure you keep an eye out so that it doesn’t stick to the bottom of the pan and burn! (I have done this many times before!)
  5. Once the veg and quinoa have cooked, add to the other veg and tuna and mix together with more lemon and black pepper if desired!

I hope you enjoy this recipe, it really is one of my fave meals.  Let me know if you make and enjoy this recipe, or if you have any questions about it feel free to contact me on Twitter or Instagram!

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