Description
A fresh Mediterranean-inspired bowl featuring hearty brown rice topped with tender tuna, creamy avocado, crisp cucumber, briny feta, and a bright lemon-sumac dressing. This wholesome, protein-packed meal is satisfying, gluten-free, and perfect for meal prep or quick weeknight dinners.
Ingredients
- For the brown rice:
- 1 1/2 cups uncooked brown rice
- 3 cups water
- 1/2 teaspoon fine sea salt
- For the tuna mixture:
- 2 (5-ounce) cans tuna packed in oil, drained
- 2 medium ripe avocados, diced
- 1/2 English cucumber, diced (about 1 cup)
- 1/2 small red onion, very thinly sliced
- 3 ounces feta cheese, crumbled (about 3/4 cup)
- 1/4 cup fresh dill, chopped
- For the lemon-sumac dressing:
- 2 tablespoons olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon fine sea salt
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground sumac
Instructions
- Rinse the brown rice under cold water. In a saucepan, combine rice, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 40–45 minutes until tender. Let sit covered for 5 minutes, then fluff with a fork.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, black pepper, cumin, and sumac until emulsified.
- In a large bowl, gently break the drained tuna into chunks. Add diced avocado, cucumber, red onion, feta, and dill.
- Drizzle the dressing over the tuna mixture and toss gently to combine without mashing the avocado.
- Divide the warm brown rice among four bowls. Top with the tuna mixture and garnish with extra feta, dill, or sumac if desired. Serve immediately.
Notes
- Store rice and tuna mixture separately for up to 3 days.
- Add avocado just before serving to prevent browning.
- Substitute quinoa, white rice, or farro for brown rice if desired.
- Omit feta for a dairy-free option.
- Cooked brown rice can be frozen for up to 2 months.
- Prep Time: 15 minutes
- Cook Time: 40–45 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 520 kcal
- Sugar: 3 g
- Sodium: 620 mg
- Fat: 24 g
- Saturated Fat: 6 g
- Unsaturated Fat: 16 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 8 g
- Protein: 28 g
- Cholesterol: 45 mg
