Dinner

Mediterranean Brown Rice and Tuna Bowls Recipe

Name: Mediterranean Brown Rice and Tuna Bowls Recipe
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Mediterranean
Ingredients: Greek Ladolemono dressing (see the recipe); 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, to taste; 2 cups cooked brown rice (from approximately 1 dry cup, cooked as per package instructions); 2 jars (6.7 ounces each) Tonnino Yellowfin Tuna Fillets in Olive Oil; Feta cheese, for garnish (optional)

ByMariam Harutyunyan December 10, 2025December 10, 2025

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Introduction

This Mediterranean Brown Rice and Tuna Bowl is a fresh, healthy meal perfect for busy weeknights. Combining wholesome brown rice, vibrant vegetables, and flavorful tuna, it’s a satisfying dish that’s quick to prepare and full of texture and taste.

A round white plate holds a meal divided into three main sections. On the left side, there is a large portion of light brown cooked rice with a slightly grainy texture and a few white crumbles scattered on top. To the right of the rice, there is a colorful salad made of chickpeas, halved cherry tomatoes, cucumber chunks, and small pieces of green herbs, all mixed together showing bright green, red, and beige colors. Below the salad, there are two pieces of light brown cooked fish with visible flakes and a slightly shiny surface. A small bunch of fresh green parsley is placed on the plate near the bottom right corner, adding a fresh pop of color. The plate is set on a white marbled surface. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

Greek Ladolemono dressing (see the recipe)
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, to taste
2 cups cooked brown rice (starting with 1 dry cup, cook according to package instructions)
2 jars (6.7 ounces each) Tonnino Yellowfin Tuna Fillets in Olive Oil

Feta cheese (optional)

Instructions

Step 1: Prepare the Greek ladolemono dressing according to its recipe.
Step 2: In a medium bowl, combine cherry tomatoes, cucumber, chickpeas, shallots, and parsley. Season with kosher salt and black pepper, then drizzle about ¼ cup of the ladolemono dressing over the salad. Toss gently to combine and adjust seasoning as needed.

Step 3: Divide the cooked brown rice evenly among 4 bowls. Add the cucumber and tomato salad on top, then place the tuna fillets over each bowl.
Step 4: Drizzle a little more ladolemono dressing on each bowl. Taste and adjust seasoning if necessary. Finish with crumbled feta cheese, if desired, before serving.

Tips & Variations

Use quinoa or couscous instead of brown rice for a different texture and flavor.

Add olives or roasted red peppers for an extra Mediterranean twist.
To keep the salad crisp, add the dressing just before serving.
Make sure to drain the tuna well to avoid excess oil in the bowls.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Because the salad contains fresh vegetables and dressing, the texture may soften over time. Reheat brown rice separately if desired, then assemble the bowls fresh before eating for the best flavor and texture.

How to Serve

A green bowl contains three main layers: on the left side, there is a thick layer of cooked brown rice with a light sprinkling of white crumbled cheese on top; next to it, a fresh salad made of small chickpeas, bright green cucumber chunks, halved red cherry tomatoes, and leafy greens, speckled with white cheese bits; on the right side, three pieces of light pink cooked salmon with visible seasoning flakes are placed slightly overlapping, garnished with a sprig of fresh parsley. In the background, there is another green bowl with a similar salad. The setting is on a white marbled surface, with a small jar featuring a gold lid and blue label blurred out behind the bowls. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tuna instead of canned for this recipe?

While fresh tuna can be used, the recipe is designed for ready-to-eat canned tuna fillets in olive oil, which add flavor and convenience. If using fresh tuna, cook it lightly and season well, then add it to the bowls.

How can I make this recipe vegan?

To make this dish vegan, simply omit the tuna and feta cheese. You can replace the tuna with roasted or grilled vegetables, such as eggplant or zucchini, for added protein and flavor.