A vibrant, protein-packed meal featuring perfectly seared tuna alongside a fresh, zesty quinoa salad with chickpeas, cucumber, and tomatoes. A quick, elegant, and nutritious dish for a light yet satisfying dinner.
Malzemeler
- 2 fresh tuna steaks (about 150g each)
- 100g quinoa, uncooked
- 200ml water or vegetable broth
- 200g canned chickpeas, drained and rinsed
- 150g cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, finely chopped
- 30g fresh parsley, chopped
- 45ml extra virgin olive oil
- 30ml fresh lemon juice
- 1 clove garlic, minced
- Sea salt to taste
- Freshly ground black pepper to taste
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Talimatlar
- 1.Rinse the 100g of quinoa under cold water. In a small saucepan, combine the quinoa and 200ml of water. Bring to a boil, then reduce heat to a simmer, cover, and cook for 15-20 minutes, or until all the water is absorbed. Fluff with a fork and set aside to cool slightly.
- 2.While the quinoa cooks, prepare the salad. In a large bowl, combine the 200g of rinsed chickpeas, 150g of halved cherry tomatoes, diced cucumber, and 1/4 finely chopped red onion.
- 3.In a small bowl, whisk together 45ml of olive oil, 30ml of lemon juice, 1 minced garlic clove, salt, and pepper to create the dressing. Add the cooked quinoa to the vegetable bowl, pour over the dressing, and toss gently. Stir in the chopped parsley.
- 4.Pat the tuna steaks dry with a paper towel and season both sides generously with salt and pepper.
- 5.Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Once hot, carefully place the tuna steaks in the pan. Sear for 1-2 minutes per side for a rare center, or longer to your desired doneness.
- 6.Remove the tuna from the pan and let it rest for a minute before slicing. Serve the sliced seared tuna alongside the Mediterranean quinoa salad.
Besin Bilgileri
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This recipe is exceptionally high in protein from tuna and quinoa, supporting muscle health. It's rich in fiber from chickpeas and vegetables, promoting digestive wellness, and provides healthy omega-3 fatty acids for heart and brain function.
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