5 from 32 votes
Mediterranean Brown Rice and Tuna Bowls Recipe
Mediterranean Brown Rice and Tuna Bowls combine cooked brown rice with a fresh salad of chickpeas, cucumber, tomatoes, onion, and parsley—all tossed in a Greek ladolemono dressing. Jarred tuna and optional feta cheese finish the bowls, creating a balanced meal with varied textures and Mediterranean flavors.
Prep Time
15 mins
Servings:
4
people (up to)
Calories:
3359 kcal
Course:
Dinner
Cuisine:
Mediterranean
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 people (up to)
Amount Per Serving
Calories 3359
% 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.