Tuna Rice Bowl (Easy Mediterranean Recipe in 20 Minutes)
Servings: people
This tuna rice bowl is a quick, flavorful meal made with simple pantry ingredients. It’s creamy, crunchy, and packed with fresh Mediterranean flavors, perfect for an easy lunch or light dinner. Great for using leftover rice, it’s a flexible, protein-rich option you can customize with your favorite veggies and toppings.
Ingredients
- 2 cups cooked rice at room temperature
- 2 cans tuna approx. 5 oz (140 g) each, drained
- ⅓ cup Greek yogurt
- 1 tablespoon tahini or mayonnaise
- ½ lemon grated zest and juice
- 2 tablespoons parsley plus 1 teaspoon dried oregano optional
- 1 small clove garlic grated
- 1½ cups fresh vegetables choose 2 – 3 from cucumber, cherry tomatoes, red onions, carrots, zucchini, arugula, radishes, baby spinach
- ½ cup jarred vegetables choose 1 from olives, roasted bell peppers, sun-dried tomatoes, artichoke hearts
- 1 pinch optional toppings sesame seeds, pickled onions, toasted nuts, or za'atar
Instructions
- Prep Rice: Add the rice to a bowl and toss with a pinch of salt, oregano, and a squeeze of lemon. Add a drizzle of olive oil if you like for extra richness. Mix well, then divide into bowls.
- Make Tuna Mixture: In a bowl, mash tuna, yogurt, tahini, lemon zest and juice, chopped parsley, and grated garlic. Mix until creamy but still a little chunky.
- Assemble: Arrange your fresh and jarred vegetables around the rice first to create a base. Then spoon the tuna mixture right on top. Top with seeds, za’atar, or something crunchy. Add pickled onions or olives for extra flavor.
Notes
Substitutions
- Rice → quinoa, farro, cauliflower rice
- Tuna → salmon, shredded chicken
- Greek yogurt → low-fat Greek yogurt, Skyr, mashed avocado
- Tahini → olive oil, hummus, mayo
- Lemon → red wine vinegar, apple cider vinegar
- Garlic → garlic-infused olive oil, chopped capers or pickles
- Fresh herbs → basil, cilantro, green onions
- Fresh vegetables → cucumbers, carrots, spinach, tomatoes
- Jarred vegetables → olives, artichokes, roasted peppers, capers
- Toppings → nuts, seeds, chili flakes
- Use cold rice: day-old rice gives the best texture
- Season the rice: lemon, salt, and olive oil make it pop
- Choose tuna in olive oil: more flavor, no extra effort
- Balance textures: creamy tuna + crunchy veggies + soft rice
- Add something briny: olives or pickled onions bring it to life
- Taste first: adjust lemon and salt before assembling
- Keep it simple: 2–3 veggies is plenty
- Finish with crunch: seeds or nuts add the final touch
- Make ahead: prep the tuna mixture and chill until ready
- Storage: keep components separate in the fridge for up to 2 days
