Tasty Tuna Grain Bowl
A vibrant and nutritious bowl combining tuna, pre-cooked rice, and colorful vegetables with briny olives and capers. Its fresh lemon juice and reserved tuna oil dressing make it an ideal make-ahead meal that keeps well for several days.
Method
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In a large bowl add tuna, cooked rice, and red pepper and mix well.
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Add chickpeas, black olives, and drained capers and mix again.
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Add caper brine, lemon juice, and approximately half a tablespoon of oil reserved from the tuna and toss well.
Nutrition Information
| Calories | 392kcal |
| Total Fat | 12g |
| Total Carbohydrates | 48g |
| Protein | 23g |
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Frequently Asked Questions
Can I use fresh tuna instead of canned tuna?
Yes, fresh tuna can be cooked and flaked as a substitute, but it will change the preparation time and texture slightly. Use cooked, cooled fresh tuna for best results.
What if I don’t have caper brine?
You can substitute caper brine with a splash of lemon juice or white wine vinegar to achieve a similar tangy flavor.
Can I make this recipe vegan?
You can make a vegan version by substituting tuna with chickpeas or marinated tofu, keeping the other ingredients the same.
How long will the tuna grain bowl keep in the fridge?
The recipe will keep well for up to 3 days when stored in an airtight container in the refrigerator.
Can I use freshly cooked rice instead of 90-second pre-cooked rice?
Absolutely, freshly cooked rice works well. Ensure it is cooled before mixing to prevent the bowl from becoming soggy.
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