Best 2 Easy One Dish Quinoa And Tuna Recipes

Quinoa and tuna are two versatile ingredients that can be used to create a variety of easy and delicious meals. Quinoa is a complete protein, meaning it contains all nine essential amino acids, and it is also a good source of fiber, iron, and magnesium. Tuna is a lean protein that is also a good source of omega-3 fatty acids, which are important for heart health. When combined, quinoa and tuna make a nutritious and satisfying meal that can be enjoyed for breakfast, lunch, or dinner. In this article, we will share some of our favorite recipes for easy one-dish quinoa and tuna meals. We will also provide tips for cooking quinoa and tuna perfectly, and we will discuss the health benefits of these two ingredients.

Here are our top 2 tried and tested recipes!

ONE SKILLET MEXICAN QUINOA

One Skillet Mexican Quinoa image

With a large family, I love these one skillet dishes where, for at least 15 minutes, I can 'set it and forget it!' And the kids love it! Serve it for Cinco de Mayo or any night of the week!

Provided by The Gruntled Gourmand

Categories World Cuisine Recipes Latin American Mexican

Time 40m

Yield 4

Number Of Ingredients 15

Ingredients

1 tablespoon olive oil
1 jalapeno pepper, chopped
2 cloves garlic, chopped
1 (15 ounce) can black beans, rinsed and drained
1 (14.5 ounce) can fire-roasted diced tomatoes
1 cup yellow corn
1 cup quinoa
1 cup chicken broth
1 tablespoon red pepper flakes, or to taste
1 ½ teaspoons chili powder
½ teaspoon cumin
1 pinch kosher salt and ground black pepper to taste
1 avocado - peeled, pitted, and diced
1 lime, juiced
2 tablespoons chopped fresh cilantro

Steps:

Heat oil in a large skillet over medium-high heat. Saute jalapeno pepper and garlic in hot oil until fragrant, about 1 minute.
Stir black beans, tomatoes, yellow corn, quinoa, and chicken broth into skillet; season with red pepper flakes, chili powder, cumin, salt, and black pepper. Bring to a boil, cover the skillet with a lid, reduce heat to low, and simmer until quinoa is tender and liquid is mostly absorbed, about 20 minutes. Stir avocado, lime juice, and cilantro into quinoa until combined.

Nutrition Facts : Calories 450.1 calories, Carbohydrate 67.1 g, Cholesterol 1.5 mg, Fat 14.9 g, Fiber 17.2 g, Protein 16.5 g, SaturatedFat 2.1 g, Sodium 1098.5 mg, Sugar 5.1 g

EASY ONE-DISH QUINOA AND TUNA

Easy One-Dish Quinoa and Tuna image

This recipe is a super easy and quick way to incorporate whole grains packed with protein into your diet. You can throw in veggies that need to be used and spice to suit your mood :) It's a flexible dish that you can throw together in a jiffy. I usually substitute water for broth and add extra seasoning.

Provided by Little Mama Dia

Categories One Dish Meal

Time 20m

Yield 4-5 serving(s)

Number Of Ingredients 9

Ingredients

1 1/2 cups quinoa
3 cups chicken broth
3/4 cup frozen spinach
1/3 onion, diced
1 teaspoon minced garlic (depending on how garlicky you like it!)
1/2 teaspoon italian seasoning
salt (to taste)
6 ounces tuna (splurge on the good kind, it really tastes better)
1/2 cup cheese (optional)

Steps:

Combine all ingredients except cheese and tuna in a medium sauce pan.
Cover with lid and bring to a boil.
Turn down heat and simmer for 15 minutes or until liquid is absorbed. Remove from heat and add cheese and tuna. Enjoy!

Tips:

Choose the right quinoa: White quinoa is the most common type, but you can also use red, black, or tri-color quinoa. Each type has a slightly different flavor and texture.
Rinse the quinoa thoroughly: This will remove the saponins, which are bitter-tasting compounds that can coat the quinoa.
Cook the quinoa according to the package directions: The ratio of quinoa to water is typically 1:2, but be sure to check the package directions for the specific type of quinoa you are using.
Fluff the quinoa with a fork: Once the quinoa is cooked, fluff it with a fork to separate the grains.
Let the quinoa cool slightly: This will help prevent the quinoa from becoming mushy when you add the other ingredients.
Use fresh, high-quality ingredients: The better the ingredients, the better the final dish will be.
Don't be afraid to experiment: There are many different ways to make quinoa and tuna salad. Feel free to add your own favorite ingredients or variations.

Conclusion:

Quinoa and tuna salad is a healthy, delicious, and easy-to-make dish that is perfect for lunch or dinner. It is packed with protein, fiber, and healthy fats, and it can be made in just a few minutes. With so many different variations to choose from, there is sure to be a quinoa and tuna salad recipe that everyone will enjoy.

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