Speedy Tuna with Quinoa Tabbouleh Recipe

These recipes provide good sources of Calcium, magnesium, potassium, phosphorus, vit A, folic acid, and are
naturally antibiotic, antioxidant and detoxifying. Also good for bones, skin and metabolism. Quinoa contains all the essential amino acids for our protein requirements, it is a nutritionally perfect food as well as being very versatile, working as both carbohydrate and protein in a meal. This Tabbouleh recipe is simply delicious and so quick to make.

Colorful vegetables

Super Speedy Tuna

Serves 2, 7GLs per serving

 

Ingredients

2 fresh tuna steaks
1 small jar of tomato & basil or tomato & red pepper pasta sauce (low sugar content)
Squeeze of lemon or lime juice
1 tbsp olive oil
Black pepper to taste
160g tin beans (aduki, cannellini, haricot etc)
Fresh Savoy cabbage

Method

1. Fry the tuna in the oil in a deep frying pan for a couple of minutes each side
2. Add black pepper to taste and a squeeze of lemon or lime juice
3. Cover the tuna with pasta sauce and simmer until tuna is cooked through
4. Whilst tuna is cooking, steam savoy cabbage for a few minutes until it is
cooked al dente and heat the beans gently in a pan.
5. Make a bed of cabbage on each plate and top with first the beans and
then the tuna, sprinkle with a little fresh parmesan if desired.

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Quinoa Tabbouleh

Serves 2, 8 GLs per serving

 

Ingredients

142g quinoa
Low salt veg stock / bouillon made up into liquid (2 parts liquid to 1 part quinoa)
1/4 medium cucumber chopped into triangles
2 good handfuls of cherry tomatoes, quartered
4 spring onions, finely sliced
Good handful fresh mint, finely chopped
Good handful of flat leaf parsely, finely chopped
1 clove garlic, finely chopped
1 – 2 tbsp olive oil
1 tbsp lemon juice
1 dessertspoon balsamic vinegar – or to taste
Salt and pepper to taste

Method:

1. Bring quinoa to the boil in a saucepan with bouillon, cover, reduce heat & simmer for approx 15 mins until
liquid is absorbed and grains are fluffy
2. Place cooked quinoa in a bowl and leave to cool
3. When at room temperature, mix in the chopped veg and herbs, add oil, vinegar, juice and season
4. You can either serve it warm or leave in fridge for at least an hour to allow the flavours to develop. Will
store in the fridge for use as an ideal lunch or snack.

Would you like to find out how nutrition can improve your health or if you are concerned about specific health issues, please contact me on 07967 639347 or email emily@4wellpeople.co.uk. Are you interested in healthy food and would you like to receive tasty recipes and the latest news on health issues in your inbox, why not subscribe to my newsletter to stay up to date! 

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