HealthFlex
×
  • About
    • Meet Our Team
    • Success Stories
    • Health Insurance & Billing
    • FAQ
    • Careers
  • Workplace Wellness
  • Nutrition Counseling
  • Programs
    • Reset & Rebalance
    • Perseverance
  • Healthy Insights Blog
  • CONTACT US

Recipe: Spicy Tuna Veggie Bowl

Recipe: Spicy Tuna Veggie Bowl
November 1, 2022Meal PlanningRecipes

 

As food prices remain high, delicious and cost-effective meal ideas are truly essential. A tip for stretching your food dollars further is to consider choosing high-quality canned protein sources like salmon, tuna, and chicken. This lunch features canned tuna and can easily be adapted using our “swaps” to suit your protein or grain preferences.

When meal-prepped, the recipe comes together very quickly thanks to the use of pantry staples. And while it’s crafted to serve two, doubling it would provide four weekday lunches, reducing the need to grab a higher-priced meal on the go. A meal idea that saves time and money? Definitely worth a try!

 

 

Spicy Tuna Veggie Bowl

Serves 2

 

Ingredients:

  • 1/2 C dry quinoa
  • 5 oz can tuna, drained
  • 1 Tbsp mayonnaise
  • 1-2 tsp chili garlic paste, to taste
  • 3 C diced veggies, such as: cucumbers, bell peppers, kohlrabi, kimchi, sliced carrots, or sauerkraut
  • 2 Tbsp Cilantro, and/or green onions, for garnish

  

Directions:

  1. In covered pot on stovetop over high heat boil 1 C water and 1/2 C dry quinoa. Reduce to low. Simmer 10-20 minutes or until water is gone.
  2. While quinoa cooks, combine tuna, mayo, and chili garlic in small bowl. Mix to thoroughly combine. Taste and adjust spices to your preference.
  3. Once quinoa is fully cooked, remove from heat.
  4. Equally divide quinoa, tuna, and add non-starchy vegetables of your choosing into dinner plates. Garnish with cilantro and/or green onions to serve, if desired.

 

 

Swaps:

  • For the quinoa: rice, brown rice, or cauliflower rice
  • For the tuna: canned salmon or canned chicken
  • For the mayonnaise: Greek yogurt, dairy-free yogurt, or vegan mayonnaise
  • For the chili garlic paste: sriracha

 

Recent Posts

  • Recipe: Roasted Garlic and Broccoli Hummus
  • Recipe: Simple Sautéed Veggies, Quinoa, and Peanut Sauce
  • Recipe: Pan Seared Pork with Rhubarb Fig Chutney & Roasted Root Vegetables
  • Recipe: Easy Garlic Aioli
  • Recipe: Veggie Pizza Stir-Fry

Categories

  • Corporate Wellness
  • Meal Planning
  • Recipes
  • Recipes: Fall & Winter
  • Recipes: Holiday
  • Recipes: Spring & Summer
  • Wellness Tips

Quick Contact

    Our mission is to inspire our patients with confidence and empower them with skills to become the healthy person they envision. Our vision is to create a shift in health-consciousness where an individual’s healthy choices come automatically and are in sync with their body’s needs.

    910.663.5166 / fax: 888.856.3502

    info@summerfieldcw.com

    5129 Oleander Drive, Suite 103 ​Wilmington, NC 28403

    8801 Fast Park Drive, Suite 301 Raleigh, NC 27617

    Navigation

    • About Summerfield Custom Wellness
    • Health Insurance & Billing
    • Workplace Wellness
    • Nutrition Counseling
    • Reset & Rebalance Programs
    • Telehealth
    Copyright ©2023 Summerfield Custom Wellness. All rights reserved | Policies