This is one of my favourite dishes to make at the moment. It's particularly satisfying for a post-work out meal, when you are craving something filling, healthy and quick to make.
Quinoa (pronounced: keen-wah) is amazingly versatile and can be added to any meal as a nutritious side or, in this case, as the foundation for the whole dish. It's packed with dietary fibre, phosphorus, magnesium and iron. It is also gluten-free and easy to digest. People who know me know that I love tuna. Nothing fancy, just the tuna you get out of a tin but guess what, it's another superfood! Not only can improve blood vessel function for weight loss, it contains high-quality protein, selenium and potassium as well as essential omega-3 fatty acids and B vitamins. The red bell peppers give the dish a beautiful crunch, whilst packing it with valuable nutrients, fiber and antioxidants.
I could go on about how super healthy and delicious this dish is, but I think I've said enough. Put 15 minutes on the clock, let's get cooking.
Serves 2
100g quinoa
30g red (or green) jalapeño peppers
1 red bell pepper
2 cans of tuna
2 dessert spoons of ketchup
1 can red kidney beans
60g sun-dried tomatoes
salt & pepper to taste
Method
- Add 2 cups of water to the quinoa in a pan and bring to boil. Then simmer for 12-14 minutes
- Dice the red bell pepper and pan fry for 8-10 minutes. Whilst this is cooking, chop up the jalapeño peppers and sun-dried tomatoes then strain the tuna & kidney beans. Then add the jalapeño peppers, sun-dried tomatoes, (drained) kidney beans, ketchup and tuna to the bell peppers. Continue to fry for 5 minutes on a medium-low heat and season.
- To finish, serve the quinoa on a plate or shallow bowl with the veg on top. Garnish with chopped coriander or parsley.
Serve and enjoy!
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