Easy Eats: Tuna Couscous Comfort in a Bowl

I’ve written about no cook breakfast ideas before so this time I figured it is time to move onto a no cook lunch. This recipe makes for a great lunch at home or at work and the only “cooking” you need to do is to turn the kettle on, although using cold water is also possible but takes longer – about 20-25 minutes. 

This dish is high protein and the tuna and chickpeas are good quality proteins that provide a complete amino acid profile. 

Sodium is slightly high but this can be lowered by choosing a can of tuna with less salt, the one I used has 300mg. 

This recipe can be used as a “meal in a bag” meal, traveling or during camping as it is all shelf stable and nothing needs refrigerating. It can be made even if you don’t have a functioning kitchen (great for dorms) and it’s budget friendly. The couscous can be swapped out for “90 second rice” or quinoa for a gluten free version and it is dairy free. You can also add whatever vegetables you like for extra fiber. Here is what I used.

Ingredients

• 1 × small can (75 g / 2.6oz) of Tuna in Olive Oil 

• 1 × small can (70 g / 2.5oz) of Chickpeas 

• ⅓ cup uncooked couscous (Moroccan style)

• 2 tablespoons tomato paste 

• 1 tablespoon (15 mL) lemon juice

Method :

1. Put couscous in a suitable container and add roughly the same amount of hot water to the couscous. Cover and let it sit for 3-4 minutes. 
2. Add the rest of your ingredients and stir. 
3. That’s it! Add anything else you would like eg. Olives, a tbsp of Greek yoghurt or whatever you like. 

Makes 1 serving. Nutrition profile is approximated and will change slightly depending on the brand and type of canned products you use.