Quick Tuna Couscous
Prep: 10 min
Cook: 0 min
Servings: 6
4
4
A quick, easy lunch with an exotic taste.
2

Ingredients

  • 1 cup couscous
  • 1 cup boiling water
  • 420 g can tuna in spring water, drained
  • 420 g can reduced-salt corn kernels, drained
  • 2 cups frozen peas, defrosted
  • 4 spring onions (including green tops), sliced
  • 1 cup fresh coriander, finely chopped
  • 2 tbs sweet chilli sauce
  • 1 tbs lemon juice
  • 2 tsp curry powder, optional

Method

  1. Place couscous in a small heatproof bowl, pour over boiling water; cover and set aside for 3 minutes.
  2. Into a large bowl combine tuna, corn, peas, spring onions and coriander.
  3. Fluff couscous with a fork to separate grains and stir through sweet chilli sauce, lemon juice and curry powder.
  4. Add couscous to salad ingredients, mix well and serve.


Variation:

Replace couscous with 2 cups cooked quinoa or brown rice. Add a drained 420g can of no-added-salt 4-bean mix, chickpeas or cannellini beans.

Serving Suggestion:

Add a diced avocado just before serving.

Comment:

To defrost frozen peas, pour boiling water over them and let sit for a few minutes, or microwave for 2 minutes on HIGH with a splash of water.

Healthy tip!

Choose plain water or soda water in place of a sugary drink.

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Nutrition Information

per serving per 100g
Energy 958 kJ 421 kJ
229 Cal 101 Cal
Protein 18.7 g 8.2 g
Fat, total 2.3 g 1 g
— saturated 0.5 g 0.2 g
Carbohydrate 29.4 g 13 g
— sugars 4.7 g 2.1 g
Sodium 249.1 mg 109.7 mg
Fibre 7.2 g 3.2 g

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Comments (2)

  • Avatar

    Delicious and easy to make. Hearty enough for dinner.
    Anonymous
    Posted on: 26 Aug 19

  • Avatar

    This is definitely a winner. I would add a bit of heat to it to make it better next time. Maybe some chilli or a touch of tabasco.
    Anonymous
    Posted on: 08 Oct 14

Rating (1 ratings)

4