🐟 Tuna Brown Rice & Quinoa Bowl

 

🐟 Tuna Brown Rice & Quinoa Bowl

Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Serves: 2–3

---

🌿 Introduction

This Tuna Brown Rice & Quinoa Bowl is a wholesome, protein-rich meal packed with flavor and texture.
Made without onion, it’s light yet satisfying — combining flaky tuna, hearty grains, and fresh vegetables with a simple lemon-garlic dressing.
Perfect for quick lunches, meal prep, or a balanced weeknight dinner.

---

🧺 Ingredients

Base:

• ½ cup cooked brown rice

• ½ cup cooked quinoa

• 1 can (150–180 g) tuna in olive oil, lightly drained

• 1 tbsp olive oil

• 1 tsp minced garlic (or ½ tsp garlic powder)

• 1 tbsp lemon juice (freshly squeezed)

• 1 tsp soy sauce (or tamari for gluten-free)

• Salt and black pepper, to taste

Veggies:

• ½ cup cherry tomatoes, halved

• ½ cup cucumber, diced

• ¼ cup capsicum (bell pepper), chopped

• 1 small carrot, grated

• A few spinach or baby kale leaves (optional)

Optional Toppings:

• 1 boiled egg, sliced or halved

• 1 tsp roasted sesame seeds

• Sprinkle of chili flakes or paprika

• Fresh parsley, mint, or coriander leaves for garnish

---

👩‍🍳 Instructions

1. Cook the Base:

   • Cook brown rice and quinoa separately as per packet instructions.

   • Once done, fluff them up and let cool slightly.

2. Prepare Dressing:

   • In a small bowl, whisk together olive oil, lemon juice, soy sauce, minced garlic, salt, and pepper.

3. Assemble the Bowl:

   • In a large mixing bowl, combine cooked brown rice, quinoa, and drained tuna.

   • Add cherry tomatoes, cucumber, capsicum, carrot, and spinach (if using).

4. Add the Dressing:

   • Pour the dressing over the mix and toss gently to coat evenly.

5. Garnish & Serve:

   • Top with sesame seeds, chilli flakes, or boiled egg slices.

   • Finish with a sprinkle of fresh herbs and serve warm or chilled.

---

🌟 Tips & Variations

• For extra flavor, drizzle a touch of balsamic glaze or sriracha mayo on top.

• You can replace tuna with grilled salmon, boiled egg, or roasted chickpeas for variety.

• Store leftovers in an airtight container for up to 2 days — it’s great for meal prep.

---