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Middle Eastern-style tuna and couscous

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  • Egg free
  • Lactose free
  • Nut free
  • Peanut free
  • Soy free
  • Shellfish free
  • High in dietary fibre
  • High in protein
  • Over 4 serves veg or fruit

Brought together with a quick tahini dressing, this tuna and couscous recipe is perfect for weeknights when there’s no time to cook.

  • Serves4
  • Prep time20 minutes, + 5 mins standing time
Middle Eastern-style tuna and couscous

Ingredients

  • 350g broccoli, cut into small florets
  • 1 cup (200g) couscous
  • 1 cup (250ml) boiling water
  • 425g can tuna chunks in springwater, drained
  • 420g can chickpeas, rinsed, drained
  • 1 avocado, stoned, peeled, chopped
  • 1 spring onion, chopped
  • 1 red capsicum, seeded, finely chopped
  • Flat-leaf parsley leaves, to serve
  • Lemon wedges, to serve

Dressing

  • 2 tbs tahini
  • 2 tbs lemon juice
  • 2 tbs maple syrup
  • 1 tbs extra virgin olive oil
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp ground paprika

Nutritional information

Per Serve: Energy: 2582kJ/618 Cals (30%), Protein: 41g (82%), Fat: 19g (27%), Sat Fat: 3g (13%), Carb: 60g (19%), Sugar: 14g (16%), Dietary Fibre 16g (53%), Sodium: 560mg (28%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Place broccoli in a heatproof bowl. Pour over enough boiling water to cover and stand for 5 mins or until bright green and just tender. Refresh under cold water. Drain well.

  2. Step 2

    Meanwhile, place couscous in a separate heatproof bowl. Add 1 cup (250ml) boiling water. Cover and set aside for 5 mins or until water is absorbed. Use a fork to separate the grains. Season.

  3. Step 3

    To make the dressing, place the tahini, lemon juice, maple syrup, oil, cumin, coriander and paprika in a screw-top jar and shake until combined. Season.

  4. Step 4

    Arrange broccoli, tuna, chickpeas, avocado, spring onion and capsicum in a serving bowl. Add couscous and some of the dressing and toss to combine. Sprinkle with parsley. Season. Serve with lemon wedges and remaining dressing.

Recipe tip

COOK. STORE. SAVE. 
Use it up:
Leftover tahini is a great nut-free substitute for peanut butter in sweet and savoury recipes. It’s the secret ingredient in our Peanut-Free Satay Chicken.

Middle Eastern-style tuna and couscous

Middle Eastern-style tuna and couscous
  • Serves4
  • Prep time20 minutes, + 5 mins standing time
Ingredients
  • 350g broccoli, cut into small florets
  • 1 cup (200g) couscous
  • 1 cup (250ml) boiling water
  • 425g can tuna chunks in springwater, drained
  • 420g can chickpeas, rinsed, drained
  • 1 avocado, stoned, peeled, chopped
  • 1 spring onion, chopped
  • 1 red capsicum, seeded, finely chopped
  • Flat-leaf parsley leaves, to serve
  • Lemon wedges, to serve

Dressing

  • 2 tbs tahini
  • 2 tbs lemon juice
  • 2 tbs maple syrup
  • 1 tbs extra virgin olive oil
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp ground paprika
    Description

    Brought together with a quick tahini dressing, this tuna and couscous recipe is perfect for weeknights when there’s no time to cook.

    Method
    1. Step 1

      Place broccoli in a heatproof bowl. Pour over enough boiling water to cover and stand for 5 mins or until bright green and just tender. Refresh under cold water. Drain well.

    2. Step 2

      Meanwhile, place couscous in a separate heatproof bowl. Add 1 cup (250ml) boiling water. Cover and set aside for 5 mins or until water is absorbed. Use a fork to separate the grains. Season.

    3. Step 3

      To make the dressing, place the tahini, lemon juice, maple syrup, oil, cumin, coriander and paprika in a screw-top jar and shake until combined. Season.

    4. Step 4

      Arrange broccoli, tuna, chickpeas, avocado, spring onion and capsicum in a serving bowl. Add couscous and some of the dressing and toss to combine. Sprinkle with parsley. Season. Serve with lemon wedges and remaining dressing.