Facebook Twitter Instagram
    Pinterest Twitter Instagram RSS Facebook
    Buy GO DAIRY FREE and EAT DAIRY FREE today!
    Go Dairy Free
    • Need to Know
      • Newbies Start Here!
      • Take the Challenge!
      • Dairy-Free FAQs
      • Latest News
      • Milk Allergies
      • Lactose Intolerance
      • Other Health Issues
      • Testimonials
      • Calcium Guide
      • Holidays & More
      • Best Books
      • The Community
    • Recipes
      • Recipes by Category
        • Alisa’s Recipes
        • Sarah’s Recipes
        • Appetizers
        • Beverages
        • Bread
        • Breakfast
        • Cheese Substitutes
        • Condiments & Dressings
        • Cream Substitutes
        • Desserts
        • Entrees
        • Kids Can Cook
        • Milk Substitutes
        • Pasta
        • Salad
        • Sandwiches
        • Sauces
        • Sides
        • Snacks
        • Soup
      • Full Dairy-Free Recipe Index
      • Gluten-Free Recipe Index
      • Vegan Recipe Index
    • Reviews
      • Dairy Substitutes
        • Butter
        • Cheese
        • Cream
        • Creamer
        • Dessert Toppings
        • Ice Cream
        • Ice Cream Novelties
        • Milk
        • Yogurt
        • More Kitchen Essentials
      • Sweets & Snacks
        • Protein Shakes
        • More Creamy Beverages
        • Snack & Protein Bars
        • More Snacks
        • Chocolate
        • Cookie Dough
        • Cookies & Brownies
        • Pies & Cakes
        • Pudding & Mousse
        • More Sweet Treats
      • Meal Makers
        • Baking Mixes
        • Bread Products
        • Breakfast Pastries
        • Cereal & Granola
        • Cheesy Pasta & Rice
        • Frozen Pizza
        • More Entrees
        • Dip and Spreads
        • Salad Dressing
        • Sauces
      • All Product Reviews
        • New Product Reviews!
        • Browse by Product Type
        • Full Review Index
        • Gluten-Free Review Index
        • Vegan Review Index
    • Grocery Guide
      • Alisa’s Dairy-Free Kitchen
      • Brands We Love
      • Dairy Substitutes
      • Dairy Ingredient List
      • Understanding Food Labels
      • No Dairy Product Lists
      • Ordering Specialty Foods
      • Best Grocery Stores
    • Eating Out
      • Fast Food Listings
      • Recommended Restaurants
    • My Books!
      • Go Dairy Free 2nd Edition (best seller!)
      • Eat Dairy Free 1st Edition (full color!)
      • eBooks & Printables
      • Book Supplements & Resources
    • About Us
      • Meet Us
      • Contact Us
      • Join Us
      • Work With Us
    Go Dairy Free
    You are at:Home»Dairy-Free Recipes»Alisa's Favorite Dairy-Free Recipes»Ten-Minute Tuna Couscous for a Speedy Savory Lunch

    Ten-Minute Tuna Couscous for a Speedy Savory Lunch

    0
    By Alisa Fleming on September 20, 2022 Alisa's Favorite Dairy-Free Recipes, Dairy-Free Recipes, Entrees

    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. Luckily, we have some throw-it-together favorites that are fast, easy, and nutritious, like this 10 minute, dairy-free tuna couscous.

    10-Minute, Dairy-Free Tuna Couscous Recipe - with gluten-free and vegan options

    Ten-Minute Tuna Couscous for a Healthy Dairy-Free Lunch

    I originally shared this dairy-free tuna couscous recipe many years ago on a separate blog. I’ve since updated it, and added some more options. It really is speedy, flavorful, and quite versatile.

    I tend to fiddle with the seasoning amounts often, so feel free to adjust to your own tastes. And don’t hesitate 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. But chopped broccoli, carrots, and cauliflower are also delicious.

    Just had recipe for lunch today and it was AWESOME! I love it. It will definitely be something I will make again. The Brown Rice Coucous worked out well. Thanks for the GREAT recipe! ~ emailed to us by Lacey

    Special Diet Notes: Ten-Minute Tuna Couscous

    By ingredients, this recipe is dairy-free / non-dairy, optionally egg-free, nut-free, peanut-free, and soy-free. Be sure to choose the mayo that suits your dietary needs.

    • For gluten-free tuna couscous, you can substitute gluten-free couscous or quinoa, but both options do take a little longer to cook.
    • For vegan and vegetarian “tuna” couscous, I just like to substitute chickpeas. I smash them lightly with a fork before adding to the dish. For a little “from the sea” taste, and some great nutrition, add a crumbled nori sheet.
    Ten-Minute Tuna Couscous
     
    Print
    Prep time
    5 mins
    Cook time
    5 mins
    Total time
    10 mins
     
    We love this recipe for lunch - it's deliciously light, balanced, and so quick to make!
    Author: Alisa Fleming
    Recipe type: Entree
    Serves: 2 servings
    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)
    • 1½ 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, to taste
    • 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, run the peas under some warm water to quickly thaw them.
    3. In a small dish, whisk together the mayo, mustard, onion powder, dill, salt, sugar, lemon juice, and water.
    4. Take the lid off of the couscous, give it a quick fluff with a fork, and stir in the peas and mayo mixture.
    5. Using your fork, crumble the tuna in and give everything another stir to combine. Dish up into two bowls and serve!
    Nutrition Information
    Serving size: ½ recipe Calories: 387 Fat: 10g Saturated fat: 1.5g Carbohydrates: 50.9g Sugar: 5.7g Sodium: 484mg Fiber: 9.1g Protein: 26.8g
    3.5.3229

    Want More of My Recipes? Get Eat Dairy Free!

    Eat Dairy Free - Your Essential Cookbook for Everyday Meals, Snacks, and Sweets
    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food 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, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

    Leave A Reply Cancel Reply

    Rate this recipe:  

    Go Dairy Free - The Guide and Cookbook for Milk Allergies, Lactose Intolerance and Casein-Free Living
    The Best Dairy-Free Protein Bars Taste Test - Top Choices for every dietary need and craving

    The Best Dairy-Free Protein Bars Taste Test

    Dairy-Free Eggs Benedict Recipe with options for all! Includes homemade and store-bought hollandaise sauce and english muffin options, vegan options, classic options, and more!

    Classic Eggs Benedict for an Epic Dairy-Free Brunch

    Enjoy Life FoodsEat dairy free book
    Go Dairy Free is the leading website for information on the dairy-free diet. We share dairy-free recipes, product reviews, news, recommendations and health guides to aide those with milk allergies, lactose intolerance or a general need or desire to live without dairy. Dairy-free does include milk-free, lactose-free, casein-free and whey-free, too! We also offer ample resources for gluten-free, soy-free, food allergy, vegan and paleo diets. Please note that ingredients, processes and products are subject to change by a manufacturer at any time. All foods and products should be considered at risk for cross-contamination with milk and other allergens. Always contact the manufacturer prior to consumption. Disclaimer - All Rights Reserved - Privacy Policy Go Dairy Free © 2005-2023 Fleming Marrs Inc.

    Type above and press Enter to search. Press Esc to cancel.