Tuna Tabbouleh

Tuna Tabbouleh combines the fresh, vibrant flavors of traditional Lebanese tabbouleh with the rich, umami taste of marinated tuna, creating a unique vegan seafood experience. This dish is not only refreshing but also packed with nutrients and perfect for a light meal.

Ingredients

• Quinoa - 100 grams
• Canned tuna in water (drained) - 150 grams
• Parsley (finely chopped) - 50 grams
• Mint leaves (finely chopped) - 20 grams
• Tomato (diced) - 1 medium (about 150 grams)
• Cucumber (diced) - 1 small (about 100 grams)
• Red onion (finely chopped) - 1 small (about 50 grams)
• Lemon juice - 30 ml
• Olive oil - 15 ml
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon

Steps

1. Rinse the quinoa under cold water, then cook it in a pot with 200 ml of water. Bring to a boil, then reduce to a simmer and cover for 15 minutes or until the quinoa is fluffy and water is absorbed.
2. While the quinoa is cooking, drain the canned tuna and place it in a large mixing bowl.
3. Add the finely chopped parsley, mint, diced tomato, cucumber, and red onion to the bowl with the tuna.
4. In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to create a dressing.
5. Once the quinoa is cooked, let it cool for a few minutes before adding it to the mixing bowl with the other ingredients.
6. Pour the dressing over the mixture and gently toss everything together until well combined.
7. Serve the Tuna Tabbouleh chilled or at room temperature.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 35 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.3 L

Health Benefits

• Rich in protein from tuna and quinoa, supporting muscle health.
• High in fiber from vegetables and quinoa, aiding digestion.

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