Tuna and White Bean Salad

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صورة
  Ingredients 1 can (15 oz) white beans, drained and rinsed 1 can (5 oz) tuna in water, drained 1/4 red onion, finely chopped 1 celery stalk, finely chopped 1/4 cup chopped fresh parsley Juice of 1 lemon 2 tablespoons olive oil Salt and pepper to taste Method 1. In a large bowl, combine white beans, drained tuna, chopped red onion, chopped celery, and fresh parsley. 2. In a small bowl, whisk together lemon juice and olive oil to create the dressing. 3. Pour the dressing over the salad and toss to combine. 4. Season with salt and pepper to taste. 5. Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld. 6. Serve as a protein-packed salad or on whole-grain bread as a sandwich.
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Quinoa and Vegetable Stir-Fry

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Ingredients


1 cup quinoa
2 cups water or vegetable broth
Mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas)
2 cloves garlic, minced
2 tablespoons low-sodium soy sauce or tamari
1 tablespoon sesame oil
1 tablespoon olive oil
Salt and pepper to taste


Method

1.
Rinse the quinoa under cold water. In a saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed.
2.
While the quinoa is cooking, heat olive oil in a large skillet or wok over medium-high heat.
3.
Add minced garlic and stir-fry for about 30 seconds until fragrant.

4.
Add the mixed vegetables and stir-fry for 5-7 minutes until they are tender-crisp.
5.
Add the cooked quinoa to the skillet, along with soy sauce and sesame oil. Stir-fry for another 2-3 minutes until everything is well combined.
6.
Season with salt and pepper to taste.
7.
Serve hot.

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