Mediterranean Brown Rice and Tuna Bowls Recipe

Introduction

This Mediterranean Brown Rice and Tuna Bowl is a vibrant, wholesome meal packed with fresh vegetables, protein, and fragrant herbs. It’s easy to prepare and perfect for a nutritious lunch or dinner that feels both light and satisfying.

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 (start 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

1. Step 1: Prepare the Greek ladolemono dressing as per its recipe, setting it aside for later use.
2. Step 2: In a medium bowl, combine the halved cherry tomatoes, cubed cucumber, rinsed chickpeas, sliced shallot, and chopped parsley.
3. Step 3: Season the vegetable and chickpea mixture with kosher salt and black pepper. Drizzle about ¼ cup of the ladolemono dressing over the salad and toss gently to combine. Taste and adjust the seasoning if needed.
4. Step 4: Divide the cooked brown rice evenly among four serving bowls.
5. Step 5: Add portions of the salad mixture on top of the rice in each bowl.
6. Step 6: Arrange the yellowfin tuna fillets over the salad in each bowl.
7. Step 7: Drizzle a little more ladolemono dressing over each assembled bowl to add brightness and flavor. Taste and adjust salt or pepper as desired.
8. Step 8: If you like, finish with a sprinkle of feta cheese for a creamy, tangy touch before serving.

Tips & Variations

• Use fresh lemon juice and high-quality olive oil for the ladolemono dressing to enhance its vibrant flavor.
• Swap the brown rice for quinoa or couscous for a different texture and taste.
• Add kalamata olives or roasted red peppers for extra Mediterranean flair.
• Use fresh tuna steaks grilled or seared if canned tuna is unavailable for a more rustic meal.

Storage

Store leftovers in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate if possible to prevent the salad from becoming soggy. Reheat the rice portion separately if you prefer it warm, but the salad and tuna are best enjoyed cold or at room temperature.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare this recipe ahead of time?

Yes, you can prepare the salad and cook the rice ahead of time. Store them separately and combine just before serving to keep ingredients fresh and textures intact.

Is this recipe suitable for meal prep?

Absolutely. The components hold up well in the fridge, making this bowl a great option for quick lunches throughout the week.

Mediterranean Brown Rice and Tuna Bowls Recipe

Print Recipe

★★★★★

4.9 from 60 reviews

A refreshing and nutritious Mediterranean Brown Rice and Tuna Bowl combining wholesome brown rice, vibrant cherry tomatoes, crisp cucumber, protein-rich tuna, and a zesty homemade Greek Ladolemono dressing. Perfect for a light lunch or dinner, this recipe balances flavors and textures with a healthy Mediterranean twist.

• Author: Ella
• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Gluten Free

Ingredients

Scale 1x2x3x

For the 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

For the Grain Base:

• 2 cups cooked brown rice (from about 1 cup dry brown rice)

For the Tuna:

• 2 jars (6.7 ounces each) of Tonnino Yellowfin Tuna Fillets in Olive Oil

For the Dressing:

• Greek Ladolemono dressing (about ½ cup), prepared according to the linked recipe

Optional:

• Feta cheese, for topping

Instructions

1. Prepare the Ladolemono Dressing: Make the Greek Ladolemono dressing following the provided recipe instructions. This olive oil and lemon-based dressing adds a bright, tangy flavor that ties the bowl together.
2. 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 ingredients. Toss gently to combine everything evenly and adjust seasoning to your taste.
3. Cook the Brown Rice: Cook 1 cup of dry brown rice according to package instructions to yield approximately 2 cups of cooked rice. Fluff the rice with a fork once done and keep warm.
4. Assemble the Tuna Bowls: Divide the cooked brown rice evenly among 4 serving bowls. Add the tomato, cucumber, and chickpea salad on top of the rice. Open the jars of tuna and place the tuna fillets over the salad and rice in each bowl. Drizzle each bowl with a bit more Ladolemono dressing to enhance flavors.
5. Garnish and Serve: Taste each bowl and adjust the seasoning if necessary. If desired, sprinkle with crumbled feta cheese for a creamy, salty finish. Serve immediately and enjoy a balanced, flavorful Mediterranean meal.

Notes

• Brown rice cooking times may vary, so follow package instructions closely to ensure tender grains.
• The Ladolemono dressing is key to authentic Mediterranean flavor; don’t skip it.
• You can swap feta cheese with a vegan cheese alternative to make the dish vegetarian or vegan-friendly.
• This recipe is versatile and can be served warm or at room temperature.
• To reduce sodium, rinse canned chickpeas thoroughly and adjust salt accordingly.

Keywords: Mediterranean bowl, brown rice bowl, tuna bowl, healthy lunch, easy dinner, Ladolemono dressing, chickpea salad, gluten free meal