Department of Health & Human Services
Premiers Active April

Recipe of the week: quick tuna couscous salad

Mix up a batch of this tasty salad, bring it to work and you’ve got lunch sorted all week. It’s super easy to make and you can even substitute ingredients to create your ideal flavour combination. Try swapping the couscous for quinoa or brown rice – you could even go half and half!

Preparation time: 10 minutes
Cooking time: 0
Serves: 6

Ingredients

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

Cooking 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 (if using).
  4. Add couscous to salad ingredients, mix well and serve.

Variations

  • 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.

Nutrition information

per serve per 100g
Energy 958 kJ 421 kJ
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


Recipe, image and nutrition information reproduced with permission from LiveLighter.

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.

Last updated: November 29, 2016 at: 5:17 pm

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