peruvian

Peruvian Tomato Onion Quinoa with Pan Seared Sardines

Name: Peruvian Tomato Onion Quinoa with Pan Seared Sardines
Yield: 1 serving
Cuisine: peruvian
Ingredients: 85 g quinoa, dry; 219 g water; 18 g olive oil; 146 g canned sardines in olive oil, drained; 194 g tomato, diced; 85 g red onion, finely chopped; 7 g garlic, minced; 18 g lime juice; 1 g ground cumin; 2 g salt; 1 g black pepper

This pan-seared dish pairs quinoa, dry with tomato, diced, red onion, finely chopped and garlic, minced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Easy

Balanced Heart friendly High satiety Gluten free Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

44 g Protein

38 g Carbohydrates

35 g Fat

7 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

85g quinoa, dry 102 kcal
219g water 0 kcal
18g olive oil 159 kcal
146g canned sardines in olive oil, drained 292 kcal
194g tomato, diced 35 kcal
85g red onion, finely chopped 34 kcal
7g garlic, minced 10 kcal
18g lime juice 5 kcal
1g ground cumin 4 kcal
2g salt 0 kcal
1g black pepper 3 kcal

Cooking instructions

quinoawater
Rinse the quinoa in a fine strainer until the water runs clear.
quinoawatersalt
In a small pot, combine quinoa, water, and a pinch of salt. Bring to a boil, cover, and simmer on low 12-14 minutes. Rest 5 minutes, then fluff.
quinoaolive oilred onion
While quinoa cooks, heat olive oil in a skillet over medium heat. Add onion and cook 3 minutes until softened.
tomatogarlicground cuminsaltblack pepper
Add diced tomato, garlic, and ground cumin; cook 2-3 minutes to make a thick, jammy sauce. Season with salt and black pepper.
quinoatomatored onion
Stir the cooked quinoa into the tomato-onion mixture and warm through 1-2 minutes.
canned sardines in olive oillime juice
Add sardines to the skillet (gently) to warm; drizzle with lime juice.
quinoacanned sardines in olive oillime juice
Serve the quinoa topped with sardines, with extra lime juice if desired.