Tuna Lentil Quinoia Lunch Bowl

Tuna Lentil Quinoia Lunch Bowl
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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 426.8
  • Total Fat: 15.0 g
  • Cholesterol: 27.1 mg
  • Sodium: 432.1 mg
  • Total Carbs: 50.2 g
  • Dietary Fiber: 17.3 g
  • Protein: 29.2 g

View full nutritional breakdown of Tuna Lentil Quinoia Lunch Bowl calories by ingredient


Introduction

A quick lunch I threw together with ingredients on hand. Here is the plain text description. (some of the measurements in SP are built in and adjusted to get the nutrition info.)
Half a can of chunk light tuna in water; drained
a whole ripe tomato medium sized chopped
1/4 of a large apple with skin
1/4 cup Lentils, pre-cooked
1/4 cup Quinoia, pre-cooked
1/4 cup canned red kidney beans rinsed and drained
1/4 small Avocado (about 1/4 cup)
1 tbsp of chopped pecans
1 tsp. of chia seeds
1/4 cup English cucumber chopped
1 lemon wedge
A quick lunch I threw together with ingredients on hand. Here is the plain text description. (some of the measurements in SP are built in and adjusted to get the nutrition info.)
Half a can of chunk light tuna in water; drained
a whole ripe tomato medium sized chopped
1/4 of a large apple with skin
1/4 cup Lentils, pre-cooked
1/4 cup Quinoia, pre-cooked
1/4 cup canned red kidney beans rinsed and drained
1/4 small Avocado (about 1/4 cup)
1 tbsp of chopped pecans
1 tsp. of chia seeds
1/4 cup English cucumber chopped
1 lemon wedge

Number of Servings: 1

Ingredients

    65 gram(s) TUNA NoName(r) Chunk Light tuna packed in water 1 can net 170g
    1 medium whole (2-3/5" dia) Tomatoes, red, ripe, raw, year round average
    .25 large (3-1/4" dia) (approx 2 p Apples, fresh with skin
    .25 cup Lentils, cooked
    .25 cup Quinoia, cooked (by DOKEYOKEY)
    .25 cup Beans, red kidney
    1 serving 1/4 Avocado
    7 gram(s) Pecans, chopped - 1 T (by JXNCHICORY)
    .25 tbsp chia seeds
    0.25 cup English cucumber (by MIS2101)
    1 wedge yields Lemon Juice

Tips

Have on hand refrigerated pre-cooked lentils and quinoia to whip up tasty bowls and dishes. Stock your pantry with canned beans and fish. Also having chopped nuts and seeds on hand is great to add crunch and more nutrition. This is just one combination. Go wild! Improvise. I'd love to see your alterations.


Directions

Add all these ingredients to the bowl then mix if desired.
1. drain the tuna
2. rinse and chop the tomato
3. rinse and quarter a large apple. Chop one quarter.
4. lentils (precooked)
5. quinoia (precooked)
6. rinse canned kidney beans and measure 1/4 cup and drain
7. rinse and cut off a 1/4 of an avocado and remove skin and chop
8. sprinkle chopped pecans
9. sprinkle chia seeds
10. chop cucumber leaving on peel
11. squeeze the lemon wedge over top

Serving Size: 1 large bowl

Number of Servings: 1

Recipe submitted by SparkPeople user WATERBRIDGE.