Frugal Foodie Friday: Ten-Minute Tuna Couscous

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January always seems to be hectic, time for getting organized after the holidays and serious about our goals. Unfortunately for me, this also means a little less time for creating in the kitchen. Lately, my husband and I have been in throw-it-together mode. The results have been delicious and one of my quick lunch meals is this Ten-Minute Tuna Couscous.

Ten Minute Tuna Couscous - Quick and easy dairy-free meal

It is truly a speedy endeavor, flavorful, and quite versatile. I tend to fiddle with the seasoning amounts often, so feel free to adjust to your own tastes. Also feel free to add in any diced vegetables you have on hand. It’s a great way to clean out the veggie drawer! We really love peas mixed in ours, they add a touch of sweetness and pop.

I am planning on attempting a vegetarian / vegan version of it using lightly smashed chickpeas and a sheet of nori seaweed (cut into small pieces) in place of the tuna. Nori seems to have that great “from the sea” taste and I thought it might compliment chickpeas/garbanzo beans well.

Ten Minute Tuna Couscous - Quick and easy dairy-free meal

Special Diet Notes: Ten-Minute Tuna Couscous

By ingredients, this recipe is dairy-free, nut-free, peanut-free, and soy-free. Optionally egg-free.

For gluten-free: use gluten-free couscous or sub quinoa in a pinch.

Ten-Minute Tuna Couscous
 
Author:
Serves: 2
Ingredients
  • ½ Cup uncooked whole wheat couscous
  • 1 cup frozen peas, thawed
  • 1 can tuna, drained (I use solid white in olive oil, and save the oil for another use, or I even use some of the oil in place of the mayo on occasion)
  • 1-1/2 tablespoons mayonnaise (regular, light, or vegan – I have tried them all)
  • 1 teaspoon dijon mustard
  • ⅜ teaspoon onion powder
  • ¼ to ½ teaspoon dried dill
  • ¼ teaspoon salt
  • ⅛ teaspoon sugar (or sweetener of your choice)
  • ½ teaspoon lemon juice
  • 1 tablespoon water
  • Fresh ground pepper, to taste (optional)
Instructions
  1. Cook the couscous according to the package directions. This literally takes just 5 minutes.
  2. While that is cooking, I run the peas under some warm water to quickly thaw them (this isn’t a plan ahead kind of meal!).
  3. Then, I combine the mayo, mustard, onion powder, dill, salt, sugar, lemon juice, and water in a small dish.
  4. Take the lid off of the couscous, give it a quick fluff with a fork, and stir in the peas and mayo mixture. Using your fork, crumble the tuna in and give everything another stir to combine. Dish up into two bowls and serve!
 

About Author

Alisa is the founder of GoDairyFree.org, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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