Description
Mediterranean Brown Rice and Tuna Bowls combine wholesome brown rice, protein-rich tuna, fresh vegetables, and a tangy Greek ladolemono dressing for a nutritious and flavorful meal. This easy-to-assemble dish is perfect for a healthy lunch or dinner with vibrant Mediterranean flavors.
Ingredients
Scale
Ladolemono Dressing
- Greek Ladolemono dressing (see the recipe)
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, to taste
Base and Protein
- 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
Optional Topping
- Feta cheese, for garnish (optional)
Instructions
- Prepare the Ladolemono Dressing: Make the ladolemono dressing following the specified recipe to ensure authentic Mediterranean flavors.
- Make the Salad: In a medium mixing bowl, combine the halved cherry tomatoes, cubed cucumber, drained chickpeas, thinly sliced shallot, and chopped fresh parsley. Season with kosher salt and black pepper, then drizzle about ¼ cup of the prepared ladolemono dressing over the salad. Toss gently to fully combine and adjust seasoning as needed.
- Assemble the Tuna Bowls: Divide the cooked brown rice evenly among four serving bowls. Top each portion with an equal amount of the fresh vegetable and chickpea salad. Add yellowfin tuna fillets from the jars on top of the salad. Drizzle a bit more ladolemono dressing over everything to enhance the flavors. Optionally, finish each bowl with a sprinkle of feta cheese. Taste and adjust seasonings before serving.
Notes
- Use good quality yellowfin tuna packed in olive oil for the best flavor and texture.
- Brown rice should be cooked ahead of time according to package instructions and cooled slightly before assembling bowls.
- The ladolemono dressing adds a bright, tangy citrus flavor that complements the fresh salad ingredients.
- If feta cheese is not preferred, it can be omitted or substituted with a vegan cheese alternative.
- These bowls can be served immediately or chilled for a refreshing meal.
- Prep Time: 15 minutes
- Cook Time: 45 minutes (for cooking brown rice)
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: Mediterranean, brown rice, tuna bowl, healthy lunch, chickpea salad, ladolemono dressing, yellowfin tuna, gluten free, quick meal
