Tuna and quinoa superfood loaf
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Prep Time
15 Minutes
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Cook Time
60 Minutes
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Yield
1
Ingredients
- 1 x 185g can Safcol Tuna in Springwater, drained
- 1 tablespoon olive oil or ½ tablespoon coconut oil
- 1 medium red onion, finely chopped
- ½ cup sweet potato, finely diced
- ¾ cup Kent or butternut pumpkin, finely diced
- pumpkin, peeled and very finely sliced (8-10 slices)
- 1 medium zucchini, grated
- 1½ cups cooked quinoa
- 4 eggs, lightly beaten
- sea salt and freshly ground black pepper
Instructions
- Preheat oven to 170° degrees.
- In a large heavy frying pan, on medium heat, add the oil and fry the onion, sweet potato and diced pumpkin until they are tender and just starting to turn colour. Stir in the cooked quinoa, grated zucchini, season to taste with salt and pepper and leave to cool slightly.
- Using a loaf tin or deep ovenproof dish, brush the sides with olive oil and line the base with baking paper. Place very thin slices of pumpkin slightly overlapping around the sides of the dish. Add the drained tuna into the vegetable and quinoa mixture and then add the beaten egg, mix well. Check the seasoning again then pour the mixture into the lined loaf tin.
- Cover with more baking paper and bake in the oven for about ¾ of an hour until firmly set and golden on top. Remove from the oven and allow to sit and rest for about 10 minutes before loosening the sides of the loaf with a knife or spatula and turning out onto a board or serving dish. Serve warm with a tomato or chilli relish and salad.
| Servings: | 4 |
| Ready in: | 75 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Bakes |
| Ingredient: | Tuna |
Tuna and quinoa superfood loaf
Warming and filling this tuna and quinoa superfood loaf is high in protein, packed with vegetables and loaded with nutrients, not to mention delicious too!
If you want a stand-out loaf, make sure you give this recipe a try!
Ashleigh Feltham (MNutrDiet)
Starting with the star ingredient Safcol tuna which will keep you feeling fuller for longer as it is a great source of protein. Tuna is also a good source of iron which supports optimal immune function and allows oxygen to be transported around your body.
Olive oil adds heart-healthy monounsaturated fat which helps to lower your ‘bad’ LDL cholesterol and raise your ‘good’ HDL cholesterol. The red onion adds antioxidants and prebiotics to the loaf. Antioxidants fight off free radicals which prebiotics feed the good bacteria in your gut which keep your body healthy. Sweet potato and pumpkin are a good source of fibre to support the health of your gut and provides vitamin A which keeps your immune system working well and supports the health of your eyes. Zucchini adds more fibre as well as vitamin C which supports your immune function and is also needed for your body to make collagen. Collagen is needed for healthy skin, ligaments, tendons, and youthful skin.
Quinoa is a source of wholegrain providing your body with more fibre, vitamins and minerals than refined grains. Quinoa is also classified as a complete protein meaning it has all the essential amino acids or building blocks your body needs to make a protein. Eggs provide more protein as well as vitamins A and D. Vitamin D is needed for your body to absorb calcium properly in your body. This is a standout loaf to try soon.
Did you know?
Quinoa is a flowering plant in the amaranth family. It is a herbaceous annual plant grown as a grain crop primarily for its edible seeds. Quinoa is not a grass, but rather a pseudocereal botanically related to spinach and amaranth. After harvest, the seeds are processed to remove the bitter-tasting outer seed coat. Versatile for many dishes, cooked quinoa supplies nutrient content similar to wheat and rice, such as moderate amounts of protein, dietary fibre, and minerals. Quinoa is gluten-free. Source: Wiki
