The Food Coach

Free Healthy Recipe - Gluten Free Tuna & Quinoa Tabouleh

Dairy free, Gluten free, Low GI, Wheat Free

Quinoa looks like a grain but in fact is a seed. It's rich in protein, has a low GI and is gluten free. Quinoa can be used to make tabouleh, which in my opinion is much tastier than the traditional Middle Eastern dish which uses cracked wheat.

Ingredients
½ cup quinoa
1 cup parsley, roughly chopped
½ cup fresh mint, roughly chopped
2 tbsp sesame seeds, toasted
1 cup fresh tomatoes, finely chopped
1 cup cucumber, diced
120 gram can tuna, packed in springwater and drained
½ lemon juiced
2 cloves garlic, crushed
1½ tbs olive oil
Method

Thoroughly rinse and drain the quinoa in cold water.
Place the quinoa in a pan with 1 cup water and a pinch of sea salt and bring the water to the boil.
Reduce the heat to simmer, cover the pan and cook for 15 minutes.
Set aside to cool.

Combine the herbs, sesame seeds, tomatoes cucumber and tuna through the quinoa.
Mix the olive oil, lemon juice and garlic together and stir through the salad.

Makes 2 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 25 mins
Ready in: 35 mins


Suitable for:
Dinner, Lunch, Salad

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Nutritional Information - Per Serve
Kj 1973 kj
Calories 472 kcal
Fat 24.6 g
Saturated Fat 3.7 g
Total Carbohydrate 32.5 g
Total Protein 28.1 g
Fibre 7.7 g