5.0 from 48 votes
Mediterranean Brown Rice and Tuna Bowls Recipe
Simple rice dinner bowls with tuna and Mediterranean chickpea, cucumber and tomato salad. use already cooked brown rice or work ahead by cooking the brown rice (or grain of your choice) according to package instructions 1 to 2 days in advance. You can also prepare the salad and ladolemono dressing (just keep the dressing separately in the fridge in a tightly-closed mason jar).
Prep Time
15 mins
Servings: 4 people (up to)
Calories: 3359 kcal
Course:
Dinner
Cuisine:
Mediterranean
Ingredients
- Greek Ladolemono dressing, see the recipe
For the Chickpea, Cucumber and Tomato Salad
- 1 cup cherry tomatoes, halved
- ½ English cucumber, cubed
- 1 shallot, halved and thinly sliced
- 1 cup canned chickpeas, drained and rinsed
- 1 cup chopped fresh parsley
- kosher salt and black pepper
For the Brown Rice and Tuna Bowls
- 2 cups cooked brown rice, follow package instructions for cooking. You will likely start with 1 dry cup of rice.
- 2 6.7- ounce jars of Tonnino Yellowfin Tuna Fillets in Olive Oil
- 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
- You can make the ladolemono dressing ahead of time and keep it in the fridge in a tightly closed mason jars. It will keep well for 1 to 2 weeks, if stored properly.
- Meal-Prep Tip: if you want to prepare these tuna rice bowls for your lunches, hold the dressing and do not add the tuna until later. Assemble the brown rice and salad in meal-prep containers and cover and refrigerate. Add the tuna and dressing the next day when you are ready for lunch.
- Variations: You can swap the rice for another grain of your choice like farro or barley (both wonderful Mediterranean grains). You can also replace the salad with another Mediterranean salad of your choice, just make more of the dressing to use for the tuna and rice as well.
- Nutrition estimate does not include the ladolemono dressing. You can view the nutrition estimate for the dressing here.
- Visit our Shop to browse quality Mediterranean ingredients.
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
Cholesterol
15.3mg
(5%)
Sodium
575.4mg
(24%)
Potassium
552.5mg
(16%)
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: 4people (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.