Quinoa,tenderstem
broccoli,avocado and
tunasalad
SERVES 2. HANDS-ON TIME 15 MIN
- 2 mediumfree-rangeeggs
- 150gtenderstembroccoli
- 2 tbspmixedseeds
- Splasholiveoil
- 1 tsprunnyhoney
- 1 tbsptamari
- 250gpackofready-cooked red
andwhitequinoa - 145-160gtinsustainable tuna,
drained and flaked- 1 smallavocado,sliced
- 2 tbspextra-virginolive oil
- 2 tspdijonmustard
- 2 tsp white wine vinegar
1 Boiltheeggsfor5-6minutesfor
softboiled.Drain,thenrununder
coldwatertostopthemcooking
more.Peel,leavingthemwhole.
2 Meanwhile,cookthetenderstem
broccoliinboilingwaterfor3-4
minutesuntiltender.Sliceanythick
stemslengthways.Ina drypan,
toastthemixedseeds,thenadda
splash of olive oil, the honey and
tamari.Cookfor1 minuteoruntil
sticky,thensetasidetocool.
3 Heatthequinoaaccordingtothe
packinstructions,thenarrangeon
2 plateswiththebroccoli,flaked
tunaandavocado.Halveorquarter
theeggs,thenplaceontop.
4 Ina jug,whiskthe2 tbspextra-
virginoliveoil,mustard,whitewine
vinegaranda splashofwater,then
drizzleoverthesalad.Scatter with
thestickyseedstoserve.
PERSERVING776kcals,46.2gfat(8g
saturated),39.2gprotein,44.7gcarbs
(7.1g sugars), 2.75g salt, 12.2g fibre
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TINOF
TUNA
THEHEROCREDENTIALS
Readilyavailableand
affordable,thisclassic
storecupboardstapleisrich
inessentialomega-3fatty
acids– crucialforhealth.
Theflavourisrelatively
gentle,whichmeanstuna
combineswellwithother,
morepunchyingredientsto
greateffect.Itstandsup
welltoheat,soit’sasgood
ina bakeddishasitisin
a salad.Stockupthe
cupboard!
Formorerecipessearch‘tuna’
at deliciousmagazine.co.uk
FEATURE COMPILED BY JEN BEDLOE
30 deliciousmagazine.co.uk