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Quinoa with Tuna and Veggies.jpg

Quinoa with Tuna and Veggies
25 min      391kcal

Ingredients

White Onion

Carrot

Kale

Olive Oil

Quinoa, dry

Chickpeas, canned

Chicken Broth, low-sodium

Black Sesame Seeds

Tuna, canned in water

Ground Black Pepper

Parsley, fresh 

Red Pepper Flakes, crushed

Nutritional Value

Fat

Carbs

Protein

1/3 small

1/2 medium

1 handful

1 tsp

1/4 cup

1/3 cup

1/2 cup

1/3 tsp

3 tbsp

1 pinch

1 tsp

1 pinch

12g

49g

25g

Step by Step

  • Heat olive oil in a medium saucepan over medium heat. 

  • Add chopped carrot, onion, and cook for a few min. Pour the broth in, add quinoa, cover with a lid, and leave to simmer over low heat, for for about 15 min. Adjust the consistency by pouring more broth or boiling water. 

  • When the quinoa and vegetables are finely cooked, add chickpeas and tuna, and mix everything well. 

  • Season with ground black pepper and red pepper flakes (optional).

  • Serve the mixture in a bowl, sprinkle with black sesame seeds, and top with parsley and shredded kale. 

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