QUINOA WITH VEGETABLES AND TUNA: a healthy, tasty, and easy dish to prepare!
Quinoa is a food rich in nutritional properties and health benefits, often used as a base for healthy and tasty dishes. In this recipe, quinoa joins fresh vegetables and tuna in oil to create a complete and balanced dish. The preparation is easy and quick, and the result is a versatile dish suitable for many occasions: from family dinners to packed lunches, to the buffet of a summer barbecue. Let’s discover together how to prepare this delicious one-dish meal.
- Difficulty: Very easy
- Cost: Economical
- Rest time: 10 Minutes
- Preparation time: 30 Minutes
- Portions: 4
- Cooking methods: Boiling
- Cuisine: Italian
- Seasonality: Summer
Ingredients
- 2 cloves garlic
- 1 dried chili pepper
- 3.4 fl oz olive oil
- 10.6 oz zucchini (green)
- 3.5 oz bell peppers
- 10.6 oz eggplants
- 2 tsps salt
- 5 cups water
- 3.5 oz tuna in oil
- Half lemon (juice)
- 1 bunch basil
Tools
- 1 Skillet
- Saucepans
- 1 Bowl
- 1 Grater
Steps
In a large skillet, heat the extra virgin olive oil over medium-low heat. Add the minced garlic and the spicy dried chili pepper, and sauté for about a minute until the garlic turns golden.
Add the diced zucchini, eggplants, and bell peppers and mix well. Salt to taste and cook the vegetables for about 15-20 minutes until they soften and become slightly golden.
Meanwhile, rinse the quinoa under running water to remove excess starch. In a saucepan, bring the salted water to a boil and add the quinoa grains. Cover the pan and cook for about 15-20 minutes until the quinoa grains become translucent and the sprouts separate.
Drain the quinoa and add it to the skillet with the vegetables. Add the drained tuna in oil, lemon juice, chopped basil, and parsley. Mix well to combine the ingredients.
Serve the QUINOA WITH VEGETABLES AND TUNA hot or at room temperature, as desired.
