If you’re in the mood for a tasty, macro-friendy lunch, you’ll love our Tuna Grain Bowl! Packed with protein and super simple to whip up.
This bowl is a delightful blend of two cans of tuna in oil, pre-cooked rice, sliced red bell pepper, chickpeas, black olives, and capers, all tossed together for a perfect balance of flavors. We’ve spiced it up with some lemon juice and caper brine to give it a tangy kick.
This dish is an excellent source of complex carbs and protein, which means it will keep you feeling full and energized all day long. The best part? It’s a quick and easy meal to prepare using pre-cooked rice, making it a great option for busy days.
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Recipe for Tasty Tuna Grain Bowl
- 2 cans canned tuna in oil,
drained (approx. 239g) –
reserve the oil liquid - 90-second pre-cooked rice
(approx. 450g) - 500g red bell pepper
- 1 can chickpeas, drained
(approx 250g) - 40g sliced black olives
- 2 tbsp drained capers
- 1 tbsp caper brine
- ½ lemon, juiced
- In a large bowl add tuna,
cooked rice, and red pepper
and mix well. - Add chickpeas, black olives,
and drained capers and mix
again. - Add caper brine, lemon juice,
and approximately half a
tablespoon of oil for tuna and
toss well.
This is a great make-ahead
recipe and will keep for up to 3
days in the refrigerator.
Our macros are based on a 300g
serving.
