Quinoa and Tuna Salad - low FODMAP and gluten free

I've never bought Quinoa before so I ventured off to the health food store to see what all the fuss was about. I had a few recipes in mind, so ended up buying the black quinoa. It also comes in white and red. Here are two images of before cooking and after cooking...

uncooked

 cooked

It is very important to rinse the quinoa before eating it, however I didn't have a mesh colander with small enough holes so I placed the quinoa in boiling water and let it cook for about 2 mins. In this time it swelled slightly, making it large enough not to slip through the holes in my colander. Then I removed it from the stove, poured it through my mesh colander into a large bowl, replaced the water and put it back on the stove.

This recipe was adapted from two recipes I found. Then I adjusted it so it was low FODMAP for IBS sufferers. This serves 3 generous serves or 4 side dishes.

Ingredients:

• 300g black quinoa, rinsed
• 3 cups water
• 185g tin of tuna (unflavoured)
• 1 tomato, diced
• 2 tablespoons of chopped red capsicum
• 2 tablespoons of chopped green capsicum
• 2 tablespoons of chopped yellow capsicum
• 1 cup mint leaves, finely chopped

Dressing:

• ⅓ cup fresh lemon juice
• ⅓ cup good quality olive oil
• ½ tsp white sugar
• ¼ tsp chopped chilli

Method:

1. Combine the rinsed quinoa and water together in a medium saucepan, bring to the boil then reduce to a simmer for about 15mins or until the water has absorbed
2. Remove from stove, place into a large bowl and let cool
3. In another large bowl, combine the tuna, capsicums, tomato and mint
4. In a small bowl, combine the lemon juice, oil, chilli and sugar and stir until the sugar has dissolved
5. Once the quinoa has cooled, pour it into the bowl with the tuna and vegetables
6. Add the dressing and mix well…D-E-L-icious  XD

Fast, tasty and easy lunch idea

How is this for simple and fast...salada crackers, topped with a tin of tuna (any flavour), a handful of mixed lettuce leaves and a squirt of mayonnaise...D-E-L-icious  XD

Tuna Pasta Bake

This recipe nearly meets the criteria: easy and tasty. It needs about 15mins preparation and 30mins in the oven. This quantity serves 5 generous serves or 6 with a side salad.

Ingredients:

• 425g tin tuna in springwater
• 5 cups uncooked pasta of your choice - I used penne
• 1 onion, peeled and chopped
• 2 sticks celery, finely chopped
• 1 cup frozen vegetables - I used peas, corn & carrots
• 425g tin corn kernels
• 425g tin cream of asparagus soup
• Salt & pepper to taste
• 1/4 cup grated parmesan cheese

Method:

1. Cook pasta as per instructions
2. Pre-heat oven at 180 degrees for about 10mins
3. In a medium sized saucepan add a little oil and fry onions until clear
4. Add tuna and break it up with a wooden spoon
5. Add the vegetables, salt & pepper and stir well. Simmer for for 5mins
6. In a large casserole dish add the cooked pasta, tuna and vegetable mix and the tin of soup and stir well
7. Sprinkle with cheese and cook in 180 degree celsius oven for 30mins.

It's quite versatile as you could replace the soup with cream of celery or you could substitute capsicum and zucchini for the vegetables too...D-E-L-icious  XD