A whole-grain protein bowl is the perfect solution for when lunch needs to be quick—and tasty, filling, and healthy. Cook quinoa ahead of time (or buy precooked, available in pouches on the grain aisle as well as in the freezer) and assemble in the morning or when ready to eat. Quinoa is not only gluten-free but it also offers almost double the protein, fiber, iron, and calcium compared to other gluten-free grains (though you can substitute any other whole grain). To cook your own quinoa, simply combine 1⁄2 cup uncooked quinoa with 3⁄4 cup water in a small saucepan. Bring to a boil; reduce heat and simmer 12 minutes or until all liquid is absorbed. Fluff with a fork.
2 teaspoons extra-virgin olive oil
1 teaspoon red wine vinegar
1/2 teaspoon fresh lemon juice
1/2 teaspoon Dijon mustard
Dash of salt
Dash of freshly ground black pepper
1/2 cup cooked quinoa
1/4 cup unsalted canned chickpeas, rinsed and drained
1/4 cup chopped cucumber
1 tablespoon crumbled feta cheese
5 cherry tomatoes, halved
1 (2.6-oz.) pouch solid white tuna in water
Est. added sugars 0g
How to Make It
Combine first 6 ingredients in a small bowl, stirring well with a whisk.
Combine quinoa and remaining ingredients in a bowl. Drizzle with dressing; toss gently to coat.
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