Sautéed Veggie Quinoa Bowl With Tuna
I used to despise quinoa, as much I despise the mean girls of my teenage years past. I avoided it at all cost and would often roll my eyes at how smug it looked sitting there on that grocery shelf, staring back at me. And honestly, I always thought it kinda tasted bitter. That is, until I started cooking it with only ONE, top secret ingredient (well, besides water. Ya need water, of course or some sort of liquid base).
Before I share my secret ingredient with you, I need you to know that this post may contain affiliate links, to products I love and personally recommend. All opinions are 100% my own, of course! What does affiliate mean? Only that I may receive compensation for my referral and it is of no cost to you, my fabulous reader. Okay, back to it!
Once I started getting to know quinoa a little better, I realized that I needed to add it to my grocery list ASAP and find a way to like it. I kinda stumbled upon my secret ingredient, which did the trick and forever changed my opinion of quinoa, by pure, happy accident. I now love quinoa, almost as much as I love colorful vegetables. It’s just…GOOD.
My top secret ingredient, you ask? Grass-fed, Organic Ghee Butter, with Pink Himalayan Salt!
It was MY game changer. I will literally boil my rinsed quinoa in a large sauté pan with just water and a single tablespoon of ghee. The end result is a fluffy, golden, just the right amount of flavor added, quinoa.
Quinoa (pronounced keen-wah) is gluten-free and is a great alternative to gluten-containing grains. It is a nutritionally dense whole grain that gives a higher amount of antioxidants than other common grains eaten on the gluten-free diet. It’s also one of the few plant foods that is considered a complete protein. That means it contains the nine amino acids needed to be considered a protein.
Quinoa contains a lot of vitamins and minerals that make it an excellent dietary choice. Quinoa has Iron, B-vitamins, Magnesium, Potassium, Calcium, Vitamin E and Fiber.
Obviously, the health benefits are amazing. It is not Keto-friendly, but I 100% wanted to add it into my meal plan for the weeks that I give my body a break from eating full-on Keto. And also, my kids really enjoy it (minus Arlo. Maybe one day he won’t be so picky with his textures). Until then, the rest of my family quite enjoys this plant based protein. Also, it doesn’t cause my poor tummy to immediately blow up like a balloon, just minutes after consumption, like gluten filled breads and pastas do. So damn annoying.
Also, my dishwasher is broken, which is equally annoying, so I only used one pan to make this meal. It took a little longer than it would have, using two separate pans, but whatever. It was worth it, to not have two large pans to wash at the end of the day. Also, I snuck an extra protein source into this particular dinner bowl, because I had a super busy evening ahead of me and wanted to make sure I stayed full. Worked like a charm.
Let’s hop, skip and jump right into this bowl, already! Just a few notes, before sharing my recipe with you: I only used one pan, so I cooked my quinoa first, transferred it to a clear glass bowl once finished, and added my drained canned tuna (in water, no sodium added) directly to the grain. No warming of the tuna, happened. I’m lazy like that, and also, the warmth of the sautéed veggies totally made the entire dish the perfect, ready to devour, temperature. And of course, I added my diced and sliced vegetables to my sauté pan, without cleaning it first. No big deal, y’all. Just sayin’
Sautéed Veggie Quinoa Bowl With Tuna
A simple dinner, sure to please.
- 2 Tsp Ghee Butter with Pink Himalayan Salt
- 1 Tbsp Extra Virgin Olive Oil
- 3 Shakes Dry Parsley herb (As much or little as you’d like)
- 3 Cranks Black Peppercorn (As much or as little as you’d like)
- 1 Large Red Bell Pepper (Sliced)
- 1 Medium Yellow Bell Pepper (Sliced)
- 1 Cup Broccoli (Chopped)
- 1 Medium Red Onion (Sliced)
- 1/2 Cup Quinoa
- 1 Can Tuna (In water)
- 1 Tbsp Pine Nuts
- 1/2 Cup Ranch Dressing (Optional)
HOW TO COOK YOUR QUINOA
Rinse 1/2 cup quinoa, thoroughly, in cold water, then add it to a large saucer pan. I always add 1 part quinoa, 3 parts liquid. In this case, I added 1.5 cups of filtered water to my pan. Next, add 1 teaspoon of ghee. Bring to a boil and let boil for several minutes. Turn heat to a low-medium. Cook for 20-25 minutes. Fluff with a fork, once your liquid is absorbed. Serve.
I did the no lid, open pan method: add ingredients. Bring to boil. Boil on high for 13 minutes. Turn heat to low. Cook for 5 minutes or until liquid is absorbed. Fluff with a fork. Serve.
SAUTÉ YOUR VEGGIES
Thinly slice your red and yellow bell peppers, as well as your red onion.
Broccoli can be chopped a little thicker. It’s all up to you and your personal tastes. The broccoli will have a little crunch to it, so keep this in mind when determining how large or small the pieces you’d like in your finished dish.
Add veggies and 1 teaspoon of ghee to your pan. Heat on high. As soon as you hear pops and sizzle add olive oil and fold evenly into your veggies. Cook until your broccoli has turned a verybeautiful and bright shade of green!
PUT IT ALL TOGETHER
Add your cooked quinoa to two bowls (or three if you’re wanting a lighter lunch and want to split the bowl into 3 meals – something I do often!)
Split the can of tuna in half (or 3’s) and lightly toss into the warmed quinoa.
Divide your sautéed vegetables and place on top of each bowl. Lightly fold into your quinoa base.
Optional: Add a little ranch dressing.
My oldest son eats this dinner bowl without dressing, and devours it within minutes. The rest of us like a little ranch tossed in, to add texture and flavor.
Add pine nuts and a few shakes of dry parsley herb, a few cranks of black peppercorn seasoning and fold into your bowl, to finish it off. Serve and enjoy!
Some other nutritional numbers you may be interested in (approximate):
NET CARBS 27g
TOTAL CARBS 34g
GLYCEMIC LOAD 12