Quinoa, Tuna & Vegetables (Single Bowl Meal)
This single meal bowl is a nutrient-packed dish combining quinoa, a superfood grain, with protein-rich tuna and fiber-loaded vegetables like onions and red bell peppers. It’s ideal for weight loss and keeps you full for longer due to the balance of proteins, healthy carbs, and fiber. The dish is light yet satisfying, making it perfect for lunch or dinner.
Nutrition Facts
Per serving
Energy
183 kcal
Protein
18 g
Carbs
18 g
Fat
4 g
Fiber
5 g
Ingredients
Quinoa
100 gms (100g)
Canned Tuna
250 gms (250g)
Red Bell Pepper
0.5 cup, sliced (100g)
Red Onion
0.5 cup, sliced (100g)
lemon juice
1 tbsp (15g)
Common salt
0.5 tsp (2.5g)
Black Pepper
1 tsp (2g)
Clove Garlic, Minced
1 tsp (5g)
Olive Oil
1 tsp (5g)
Paprika powder
1 tsp (2g)
Fresh Parsley (chopped)
1 tbsp (5g)
Plain Water
2 small cup (400g)
Instructions
Preparation
Rinse the quinoa thoroughly under running water. Cook 1/4 cup of quinoa in 1 cup of water with a pinch of salt. Bring to a boil, then reduce the heat to low and simmer for 15 minutes until the water is absorbed. Fluff with a fork and set aside.
Drain the canned tuna and set aside.
Cooking Steps
Heat olive oil in a non-stick pan over medium heat.
Add minced garlic and sauté for 30 seconds until fragrant.
Add sliced onions and sauté for 2-3 minutes until translucent.
Add red bell pepper and cook for another 3-4 minutes until slightly softened but still crunchy.
Add the drained tuna to the pan and stir well.
Season with salt, black pepper, and paprika. Mix thoroughly and cook for 2-3 minutes, ensuring the tuna is heated through.
Add the cooked quinoa to the sautéed tuna and vegetables. Toss everything together gently.
Turn off the heat and drizzle lemon juice over the dish.
Garnish with freshly chopped parsley.
Serve warm in a bowl.