Mediterranean Brown Rice and Tuna Bowls Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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
