Five-minute tuna, rice and quinoa

Get dinner on the table in a heartbeat thanks to this five-minute tuna, rice and quinoa dish. Not only is it simple and scrumptious, but it also has all the nutrients needed for a well-balanced meal.

  • 5 mins cooking
  • Serves 2
  • Print


  • 185 g chilli tuna in oil (or plain tuna) (see notes)
  • 1 medium courgette, coarsely chopped
  • 2 garlic cloves, crushed
  • 250 g packet heat-and-serve brown basmati rice & quinoa
  • 30 g baby spinach leaves
  • Lemon halves or wedges to serve


  • 1
    Drain oil from tuna can into a medium frying pan over medium-high heat. Remove chillies from tuna can and add to pan. Add courgette and cook, stirring occasionally, until golden. Add garlic, then cook for 30 seconds or until fragrant.
  • 2
    Add rice mix and 2 tablespoons water to pan. Cook, stirring, for 1 minute. Add tuna, breaking up into chunks with a spoon. Stir until heated through, then season to taste. Stir in spinach until just wilted.
  • 3
    Serve with lemon halves.


For a vege option, use drained, rinsed canned chickpeas instead of tuna, and add 1 tablespoon oil in Step 1.