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Mediterranean Tuna Power Bowls - Fresh, Bright, and Satisfying

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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the bowls:
  • 2 cans (5–6 oz each) high-quality tuna, drained (olive oil–packed preferred, or water-packed)
  • 3 cups cooked grains (quinoa, farro, brown rice, or couscous)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, chopped (Persian or English cucumbers work best)
  • 1/2 small red onion, thinly sliced
  • 1 cup baby spinach or arugula
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/3 cup crumbled feta cheese
  • 1/2 cup hummus (classic or roasted red pepper)
  • 1/4 cup chopped fresh parsley or dill (or a mix)
  • For the lemon-herb dressing:
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons fresh lemon juice (about 1 lemon)
  • 1 teaspoon lemon zest
  • 1 small garlic clove, finely grated or minced
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon honey or maple syrup (optional, to balance acidity)
  • Salt and black pepper to taste
  • Optional add-ons: Roasted red peppers, artichoke hearts, capers, avocado, toasted pine nuts, or pickled onions.

Method
 

  1. Cook the grains: If you haven’t already, cook your chosen grain according to package directions. Fluff and let cool slightly so the greens don’t wilt too much.
  2. Make the dressing: In a small jar, combine olive oil, lemon juice, zest, garlic, Dijon, oregano, honey (if using), salt, and pepper. Shake until emulsified. Taste and adjust seasoning.
  3. Prep the veggies: Halve tomatoes, chop cucumbers, thinly slice red onion, and roughly chop herbs. Pit and halve olives if needed.
  4. Season the tuna: Flake the drained tuna into a bowl. Toss with 1–2 tablespoons of the dressing and a pinch of salt and pepper. This wakes up the flavor.
  5. Build the base: Divide grains among bowls. Add a handful of spinach or arugula to each.
  6. Layer the toppings: Arrange tomatoes, cucumbers, red onion, olives, and tuna on top. Add a generous spoonful of hummus to each bowl.
  7. Finish and serve: Drizzle bowls with the remaining dressing. Sprinkle with feta and fresh herbs. Add any optional extras you love. Serve right away.