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Mediterranean tuna bowl being assembled with tuna quinoa avocado vegetables feta cheese and lemon dressing

Mediterranean Tuna Bowl

A healthy Mediterranean Tuna Bowl made with tuna, rice, fresh vegetables, feta cheese, olives, and lemon dressing. Perfect for lunch, dinner, or meal prep.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 people
Course: Lunch, Main Course
Cuisine: Mediterranean
Calories: 430
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups cooked brown rice or quinoa
  • 2 cans tuna drained
  • 1 cup cucumber diced
  • 1 cup cherry tomatoes halved
  • ½ red onion sliced
  • ½ cup kalamata olives
  • ½ cup feta cheese crumbled
  • 1 avocado sliced
  • 2 tbsp parsley chopped

Equipment

  • 1 Medium Cooking Pot Used to cook rice or quinoa.
  • 1 Large Mixing Bowl Used for assembling ingredients.
  • 1 Small Bowl Used to prepare the dressing.
  • 1 Knife Used to chop vegetables.
  • 1 Cutting Board Used as a preparation surface.
  • 1 Measuring Cups Used to measure ingredients.
  • 1 Measuring Spoons Used to measure dressing ingredients.
  • 1 Wooden Spoon Used for mixing.
  • 4 Serving Bowls Used for serving the Mediterranean Tuna Bowl.

Method
 

  1. Cook rice or quinoa and allow it to cool.
  2. Whisk together dressing ingredients.
  3. Prepare vegetables and drain tuna.
  4. Divide rice among serving bowls.
  5. Add tuna and vegetables.
  6. Top with olives, feta, and avocado.
  7. Drizzle with dressing.
  8. Garnish with parsley and serve.

Notes

For meal prep, it’s best to store the dressing separately and add it just before serving to keep the ingredients fresh and prevent them from becoming soggy. If using avocado, add it right before serving as well to maintain its color and creamy texture. Choosing high-quality tuna will make a noticeable difference in the overall flavor, giving the dish a fresher and more satisfying taste. This recipe is delicious served chilled or at room temperature, making it a convenient and versatile option for lunches, picnics, or light dinners.                                                                             
Tip text Tip textMade this Mediterranean Tuna Bowl? Leave a review, share your creation on social media, and tag me! For more easy recipes and food inspiration, follow my Pinterest: Crispy Bowl Recipes.