Mediterranean Brown Rice and Tuna Bowls Recipe
User Reviews
5
-
Prep Time
15 mins
-
Servings
4 people (up to)
-
Calories
3359 kcal
-
Course
Dinner
-
Cuisine
Mediterranean
Mediterranean Brown Rice and Tuna Bowls Recipe
Description
This recipe features a salad made with chickpeas, cucumber, cherry tomatoes, sliced onion or shallot, and fresh parsley, lightly seasoned and dressed with Greek-style ladolemono—a lemon-olive oil vinaigrette. The salad is served atop cooked brown rice along with jarred yellowfin tuna, which adds moisture and protein. Feta cheese can be added optionally for additional creaminess and tang.
The flavor profile is bright and fresh thanks to the citrus dressing and herbaceous elements, with contrast from the hearty rice and tender tuna. The dish assembles easily and can be portioned for multiple servings.
For meal prep, it’s recommended to keep the dressing and tuna separate until serving to maintain freshness and texture. Variations in grains and salad components are possible, allowing personalization within a Mediterranean framework. The dressing can be prepared ahead and stored refrigerated for up to two weeks.
Ingredients
- Ladolemono dressing see the recipe, Greek style
For the Chickpea, Cucumber and Tomato Salad
- 1 cup cherry tomatoes halved
- ½ cucumber cubed, English variety
- 1 onion halved and thinly sliced, or shallot
- 1 cup chickpeas drained and rinsed, canned
- 1 cup parsley chopped, fresh
- kosher salt
- black pepper
For the Brown Rice and Tuna Bowls
- 2 cups brown rice follow package instructions for cooking. You will likely start with 1 dry cup of rice, cooked
- 2 6.7- ounce yellowfin tuna fillet Tonnino brand, in olive oil, jarred
- feta cheese optional
Instructions
- Make the ladolemono dressing according to this recipe.
- Make the cucumber, tomato, and chickpea salad. In a medium mixing bowl, combine the tomatoes, cucumbers, chickpeas, shallots, and parsley. Season with kosher salt and black pepper and drizzle with about ¼ cup of the ladolemono dressing. Toss to combine and adjust seasoning.
- Assemble the tuna bowls. Divide the brown rice, salad, and tuna fillets among 4 serving bowls. Top everything with a bit of the ladolemono dressing. Taste and adjust seasoning. If you like, finish with feta cheese.
Notes
- Ladolemono dressing can be made ahead and refrigerated up to 2 weeks.
- For meal prep, store dressing and tuna separately, adding before serving.
- Swap brown rice for grains like farro or barley to vary the bowl.
- Replace the salad ingredients with other Mediterranean vegetables if desired; increase dressing accordingly.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people (up to)
Amount Per Serving
Calories 3359 kcal
% Daily Value*
| Calories | 335.9kcal | 17% |
| Carbohydrates | 33.3g | 11% |
| Protein | 30.3g | 61% |
| Fat | 8.8g | 14% |
| Saturated Fat | 1.6g | 8% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 15.3mg | 5% |
| Sodium | 575.4mg | 24% |
| Potassium | 552.5mg | 12% |
| Fiber | 4.7g | 19% |
| Sugar | 2.2g | 4% |
| Vitamin A | 1557IU | 31% |
| Vitamin C | 30mg | 33% |
| Calcium | 68.4mg | 7% |
| Iron | 3.6mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
