Whole-Grain Tuna Niçoise Bowl
A relaxed Mediterranean Niçoise built on nutty whole grains with canned tuna and a jammy egg. It's a generous source of selenium, a mineral that supports normal thyroid function.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 50gquinoa (dry, rinsed)
- 90gcanned tuna in olive oil, drained
- 1largeegg
- 80ggreen beans, trimmed
- 8wholecherry tomatoes, halved
- 10wholeblack olives, pitted
- 1tbspextra-virgin olive oil
- 2tspred wine vinegar
- 1tspDijon mustard
- 1handfulsalad leaves (e.g. romaine or rocket)
- 1pinchsalt and black pepper
Instructions
- 01
Bring a small pot of water to a boil. Add the rinsed quinoa and simmer for about 12-15 minutes until tender, then drain and set aside to cool slightly.
- 02
Meanwhile, lower a separate small pot of water to a gentle boil. Add the egg and cook for 7 minutes for a jammy yolk. Lift out, cool under cold water, then peel and halve.
- 03
In the same egg water, blanch the green beans for 3-4 minutes until bright green and just tender. Drain and rinse under cold water to keep them crisp.
- 04
Whisk the olive oil, red wine vinegar, Dijon mustard, salt and pepper in the bottom of a shallow bowl to make a quick dressing.
- 05
Add the cooked quinoa and salad leaves to the bowl and toss lightly to coat.
- 06
Arrange the drained tuna, green beans, cherry tomatoes, olives and the halved egg on top. Finish with an extra grind of black pepper and serve.
Nutrition (per serving)
- Calories
- 620kcal
- Protein
- 34g
- Carbs
- 36g
- Fat
- 28g
- Fiber
- 7g
- Selenium
- 92mcg
- Zinc
- 2.8mg
- Iron
- 4.8mg
- B12
- 2.5mcg
- Iodine
- 35mcg
- Sodium
- 640mg
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