This yummy lunch dish is protein rich and packed full of nutrients, from the greens, nuts and oily fish (the best kind). Guaranteed no afternoon slumps with this beauty!
- Serves: 2
- Prep time: 30 mins
- Cooking time: 5 mins
- Utensils: small & large bowls, 2 saucepans and
- medium frying pan
- Storage: keeps in the fridge for 1-2 days
- Suitability: gluten free, lactose free
1 cup quinoa
3 tablespoons extra virgin olive oil
2 tablespoons apple cider vinegar
1 heaped tablespoon sumac
180g tuna in springwater, drained
2 handfuls green beans, trimmed & steamed
2 handfuls mixed salad greens
1 tablespoon flat-leaf parsley leaves, finely sliced
2 sprigs mint, roughly chopped
2 tablespoons pine nuts
- Cook quinoa according to packet instructions.
- Boil eggs for app. 6 minutes.
- Whisk together the oil, vinegar, and sumac to create dressing. Reserve 1-2 tablespoons of dressing and pour the remaining over the warm quinoa in large bowl.
- Stir tuna through the quinoa.
- In another bowl, mix beans with herbs and reserved dressing. Add bean mix and eggs to rice.
- In small frypan over medium-high heat toast pine nuts for 3-4 minutes. Remove and add to salad. Serve.
Tips: use finely chopped marinated or smoked tofu instead of the tuna.
Eggs are a nutrient rich source of at least 11 different vitamins and minerals. A US study showed egg consumers have higher intakes of vitamins A, E, B12 and folate compared to non-egg consumers. Eggs are an important source of high quality protein, especially important for vegetarians.