Name: Mediterranean tuna and chickpea bowl
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 1/2 (5-oz) cans light tuna in water, drained; 1/3 cup canned chickpeas, drained and rinsed; 1/4 cup quinoa; 1/2 cup water; 2.5 oz cucumber, diced; 1/2 cup cherry tomatoes, halved; 2 tbsp red onion, finely diced; 1 tbsp fresh parsley, chopped; 1 tsp extra virgin olive oil; 2 tbsp lemon juice; 1 clove garlic, minced; 1 tsp dried oregano; 1/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

456 calories

Protein: 45g; 39% of calories
Carbs: 46g; 41% of calories
Fat: 10g; 20% of calories

Instructions

Prep 10 min · Cook 15 min

Rinse the quinoa in a fine-mesh sieve. In a small saucepan, combine the quinoa and water. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes until the water is absorbed. Remove from heat and let rest, covered, for 5 minutes. Fluff with a fork and let cool slightly. Done when grains are tender with a visible spiral.
While the quinoa cooks, dice the cucumber and red onion. Halve the cherry tomatoes and chop the parsley.
In a large mixing bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper.
Add the drained tuna, chickpeas, prepared vegetables, parsley, and fluffed quinoa to the bowl with the dressing. Toss gently to combine and coat everything evenly.

Nutrition

Ingredients

Instructions

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