Your Recipe

Tuna, avocado & quinoa salad

Ingredient Amount Calories
Avocados 150g 240kcal
Lemon juice 244g 54kcal
Spinach, raw 50g 12kcal
Cheese feta 50g 133kcal
Quinoa 100g 120kcal
Olive oil 7.45g 66kcal
Tuna light, canned in oil, drained solids 120g 238kcal
Tomatoes, Cherry, Raw 200g 36kcal

Recipe Instructions:

Ingredients
100g quinoa
3 tbsp extra virgin olive oil
juice 1 lemon
½ tbsp white wine vinegar
120g can tuna, drained
1 avocado, stoned, peeled and cut into chunks
200g cherry tomatoes on the vine, halved
50g feta, crumbled
50g baby spinach
2 tbsp mixed seeds, toasted

Method
STEP 1
Rinse the quinoa under cold water. Tip into a saucepan, cover with water and bring to the boil. Reduce the heat and simmer for 15 mins until the grains have swollen but still have some bite. Drain, then transfer to a bowl to cool slightly.

STEP 2
Meanwhile, in a jug, combine the oil, lemon juice and vinegar with some seasoning.

STEP 3
Once the quinoa has cooled, mix with the dressing and all the remaining ingredients and season. Divide between plates or lunchboxes.

Nutrition Facts
Portion Size 461 g | ml
Amount Per Portion 449
1877
kcal
kilojoules
% Daily Value *
Total Fat 27g 34%
Saturated Fat 6.5g 33%
Sodium 569mg 25%
Total Carbohydrate 31g 11%
Dietary Fiber 8.5g 31%
Sugar 6.7g
Protein 27g 53%
Vitamin D 4.1mcg 21%
Calcium 191mg 15%
Iron 3.2mg 18%
Potassium 1092mg 23%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 209.55 mcg 23%
Thiamin [B1] 0.251 mg 21%
Riboflavin [B2] 0.52 mg 40%
Niacin [B3] 10.083 mg 63%
Pantothenic acid [B5] 1.771 mg 35%
Vitamin B6 0.611 mg 36%
Cobalamin [B12] 1.743 mcg 0%
Floate [B9] 180.65 mcg 0%
Vitamin C 75.439 mg 84%
Vitamin D 4.12 mcg 21%
Vitamin E 4.201 mg 28%
Vitamin K 173.492 mcg 145%
Betaine 26.504 mg 0%
Choline 61.338 mg 11%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 31.2 g 11%
Sugars 6.7 g 13%
Dietary fiber 8.5 g 31%
Carbohydrate 27.3 g 0%
Net carbs 24.5g
Aminoacids
Nutrient Amount DV
Alanine 1.453 g 0%
Arginine 1.461 g 0%
Aspartic acid 2.533 g 0%
Cysteine 0.277 g 0%
Glutamic acid 4.237 g 0%
Glycine 1.102 g 0%
Histidine 0.744 g 0%
Isoleucine 1.202 g 0%
Leucine 2.088 g 0%
Lysine 2.199 g 0%
Methionine 0.705 g 0%
Phenylalanine 1.075 g 0%
Proline 1.199 g 0%
Serine 1.231 g 0%
Threonine 1.103 g 0%
Tryptophan 0.306 g 0%
Tyrosine 0.876 g 0%
Valine 1.398 g 0%
Minerals
Nutrient Amount DV
Calcium 190.66 mg 15%
Copper 0.4 mg 45%
Fluoride 26.15 mcg 0%
Iron 3.22 mg 18%
Magnesium 115.17 mg 27%
Manganese 0.79 mg 34%
Phosphorus 431.86 mg 35%
Potassium 1091.65 mg 23%
Selenium 51.42 mcg 93%
Sodium 569.14 mg 25%
Zinc 2.65 mg 24%
Other
Nutrient Amount DV
Water 370.448 g 0%
Ash 5.707 g 0%