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.
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.
- 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)
- Cook the couscous according to the package directions. This literally takes just 5 minutes.
- While that is cooking, run the peas under some warm water to quickly thaw them.
- In a small dish, whisk together the mayo, mustard, onion powder, dill, salt, sugar, lemon juice, and water.
- 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!