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quick and done right

Semoule au thon et aux légumes

An everyday dish for 2, ready in 20 minutes, around $1.37 a serving. People actually plan it with Popotam, and it's in season in November.

20mintotal
≈ $1.37a serving
425kcalper serving
27gof protein
In season in NovemberFreezes well
Start cooking

Step-by-step recipe

check off as you go

  1. Éplucher les légumes

    Épluche les carottes et la courgette. Coupe-les en petits dés de 1 cm environ.

  2. Faire revenir les légumes

    Dans la poêle antiadhésive, fais chauffer l'huile à feu moyen. Ajoute les dés de carottes et de courgette. Fais revenir 5 min en remuant de temps en temps.

  3. Cuire la semoule

    Dans la casserole, porte 300 ml d'eau à ébullition. Verse la semoule, ajoute une pincée de sel et de poivre. Remue une fois, puis couvre et retire du feu. Laisse reposer 10 min à couvert.

    Tip · Pour éviter que la semoule ne colle, utilise une casserole à fond épais et retire-la du feu dès l'ébullition.

  4. Ajouter le thon

    Émiette le thon égoutté à la fourchette. Ajoute-le dans la poêle avec les légumes. Fais chauffer 2 min à feu doux pour réchauffer le thon.

  5. Mélanger le tout

    Verse la semoule dans un bol moyen. Ajoute le mélange thon-légumes. Presse le citron pour en extraire le jus et verse-le sur la préparation.

    Tip · Si la semoule est trop sèche, ajoute un peu d'eau chaude (2 à 3 cuillères à soupe) avant de mélanger.

  6. Rectifier l'assaisonnement

    Goûte et ajuste avec une pincée de sel ou de poivre si besoin. Mélange bien pour répartir le jus de citron.

And there you go, it's readyCheck off every step to celebrate.

Frequently asked questions

short answers, numbers you can check

How many calories in a serving?

One serving has about 425 kcal. 55% comes from carbs, 25% from protein and 15% from fat.

58 gCarbs
27 gProtein
7 gFat
Per serving (the dish for 2, divided by 2)
Energy425 kcal
Protein26.6 g
Carbs58.4 g
of which sugars6.1 g
Fat7.1 g
of which saturated fat1.3 g
Fiber5.9 g
Salt0.7 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $1.37 a serving, adding up the average prices of the ingredients you need to buy.

≈ $2.75for 2 people
≈ $1.37a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

1 day in the fridge, in a closed container, once cooled within two hours. After that, into the freezer it goes.

1 dayin the fridge
Yesin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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