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Spicy tuna quinoa salad

Prep Time: 10 min.
Cook Time: 10 min.
Total Time: 20 min.
Servings: 4

What you need

handful black olives, chopped
350g cherry tomatoes, halved
1 tbsp olive oil
1 onion, sliced
350g peppers, sliced
225g pouch ready-to-eat quinoa
1 red chilli, finely chopped
225g jar albacore tuna in olive oil, flaked

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How to do it

1. Fry the onion and peppers in the oiluntil soft.

2. Add the chilli and cool slightly.

3. Mix the quinoa, onion mixture, cherrytomatoes, olives and tuna together. Dividebetween 4 plates, pour over a little of theoil from the tuna jar, season and serve.

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Nutrition

Calories
398.57cal ( 19.93% of daily need)
Fat
12.55g ( 19.3% of daily need)
Saturated Fat
1.78g ( 11.14% of daily need)
Carbohydrates
47.41g ( 15.8% of daily need)
Sugar
6.07g ( 6.74% of daily need)
Cholesterol
17.44mg ( 5.81% of daily need)
Sodium
317.8mg ( 13.82% of daily need)
Protein
25.01g ( 50.03% of daily need)
Vitamin C
108.5mg ( 131.52% of daily need)
Manganese
1.41mg ( 70.38% of daily need)
Selenium
39.26µg ( 56.09% of daily need)
Phosphorus
462.26mg ( 46.23% of daily need)
Vitamin B6
0.87mg ( 43.62% of daily need)
Vitamin B3
8.5mg ( 42.52% of daily need)
Magnesium
152.45mg ( 38.11% of daily need)
Folate
134.4µg ( 33.6% of daily need)
Vitamin E
4.26mg ( 28.37% of daily need)
Copper
0.56mg ( 27.98% of daily need)
Fiber
6.84g ( 27.36% of daily need)
Potassium
926.39mg ( 26.47% of daily need)
Iron
4.05mg ( 22.48% of daily need)
Vitamin B1
0.32mg ( 21.02% of daily need)
Vitamin B12
1.24µg ( 20.63% of daily need)
Vitamin A
895.8IU ( 17.92% of daily need)
Vitamin B2
0.28mg ( 16.74% of daily need)
Vitamin K
16.67µg ( 15.87% of daily need)
Zinc
2.32mg ( 15.48% of daily need)
Vitamin B5
0.9mg ( 8.99% of daily need)
Calcium
57.6mg ( 5.76% of daily need)

Breakdown

Proteins
24.85%
Fat
28.05%
Carbs
47.1%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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