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Healthy Mediterranean Tuna Bowl

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A quick, protein-packed Mediterranean tuna bowl featuring fresh veggies, quinoa, and a lemon-herb dressing. Perfect for a nutritious lunch or light dinner.

Ingredients

Scale
  • 1 can (5 oz / 140 g) good-quality tuna in olive oil, drained
  • 1 cup (185 g) cooked quinoa, cooled
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1 ripe avocado, diced
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 small garlic clove, minced (optional)
  • Salt and freshly cracked black pepper, to taste

Instructions

  1. Rinse 1/2 cup (90 g) dry quinoa under cold water. In a medium saucepan, combine quinoa with 1 cup (240 ml) water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let rest, covered, for 5 minutes. Fluff with a fork and let cool.
  2. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon fresh lemon juice, 1 teaspoon Dijon mustard, and minced garlic. Season with salt and pepper to taste. Adjust lemon or salt as desired.
  3. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, slice the olives, and chop the parsley. Dice the avocado last to keep it fresh.
  4. In a large bowl, combine cooled quinoa, tuna, cucumber, tomatoes, red onion, olives, avocado, and parsley. Drizzle the lemon-herb dressing over everything.
  5. Gently toss the ingredients with a spoon or hands to coat evenly without mashing the avocado. Taste and adjust seasoning if needed.

Notes

Drain tuna well to avoid watery bowl. Add avocado last and toss gently to prevent browning. Rinse quinoa before cooking to remove bitterness. Dressing can be made up to 3 days ahead and stored in fridge. For less pungent onion flavor, soak chopped onion in cold water for 5 minutes before adding. Optional toppings include toasted pine nuts or sunflower seeds for crunch.

Nutrition

Keywords: Mediterranean tuna bowl, healthy tuna bowl, protein bowl, quinoa tuna salad, lemon herb dressing, easy lunch, meal prep bowl

Find it online: https://emmastirs.com/healthy-mediterranean-tuna-bowl-recipe-5-easy-steps-for-protein-power/