Preparation time is 10minutes
Cook time is 45minutes
Total time is 55minutes
Serve is for 4 people
Difficulty level: 3 out of 4
15 Ingredients
Number of servings
4
- 1 clove garlic, crushed
- 1/4 cup black olives, sliced
- 1 green capsicum, deseeded, thinly sliced
- 1 small red onion, thinly sliced
- 1/3 cup curley leaf parsley, chopped
- 425grams can tuna in springwater, drained
- 2tablespoons extra virgin olive oil
- 1 pinch pepper (for seasoning)
- 150grams baby spinach
- 4 eggs, hard boiled
- 2 cup frozen boad beans, soaked in hot water
- 2tablespoons lemon juice
- 200grams solanato tomatoes, quartered
- 1 cup rice and quinoa blend
- 1 pinch pink salt ground (to taste)
Nutrition per serving
2220kJ / 530Cal
2220 Kilojoules or 530 Calories
25% of daily energy intake*
Protein
45.2grams
Fat
18.9grams
Carbs
28.8grams
Sugars
10.2grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 4
Prepare rice and quinoa blend according to packet instructions. Transfer to a bowl.
Step 2 of 4
Meanwhile shell eggs and half. Squeeze broad beans from pods. Combine rice blend, beans, tomato, capsicum, onion, parsley and olives in a bowl.
Step 3 of 4
To make the dressing, whisk oil, lemon juice and garlic together in a bowl. Season with salt and pepper. Pour dressing over rice mixture and toss well to combine.
Step 4 of 4
Divide spinach between bowls. Add the rice mixture and flaked tuna. Top with egg. Serve.
You might also like
Your identity is kept private from the public
Disclaimer
Reviews and recipe photos are submitted by our users and are not endorsed by Woolworths. Woolworths does not represent or warrant the accuracy of any statements, claims or opinions in user content.