Name: Incredible Mediterranean Tuna Bowl in 10 Minutes
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 1 can (5 oz) tuna, drained; 1 cup mixed greens; 1/4 cup cherry tomatoes, halved; 1/4 cup cucumber, diced; 1/4 cup Kalamata olives, pitted and halved; 2 tablespoons crumbled feta cheese; 1 tablespoon red onion, thinly sliced; 2 tablespoons lemon-herb vinaigrette

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Delicious Mediterranean Tuna Bowl Recipe

Hello everyone, Lina here! Today, I’m so excited to share a recipe close to my heart: the Mediterranean tuna bowl. It’s bursting with fresh flavors. This dish is a perfect example of simple ingredients creating something truly special. It’s incredibly healthy. Plus, it’s super quick to make. You’ll absolutely love this vibrant Mediterranean tuna bowl. It’s become a go-to for my busy weeknights.

Why You’ll Love This Mediterranean Tuna Bowl

It’s incredibly easy to assemble.
Ready in just 10 minutes.
Packed with fresh, healthy ingredients.
Offers a burst of delicious Mediterranean flavors.
Perfect for a light lunch or dinner.

A Taste of the Mediterranean: My Kitchen Memories

I remember sunny days in my grandmother’s kitchen. She’d often make a simple tuna salad. It wasn’t like the typical mayo-heavy versions. Hers was lighter, fresher. She’d mix tuna with olives and tomatoes. A squeeze of lemon finished it off perfectly. That fresh, bright taste always reminded me of the sea. It tasted like pure sunshine. This Mediterranean tuna bowl brings back those wonderful feelings. It’s a taste of my childhood.

Ingredients for Your Mediterranean Tuna Bowl

Gathering your ingredients is the first step. This makes assembling your Mediterranean tuna bowl a breeze. You’ll need one can of tuna, drained well. We also need a cup of mixed greens for our base. Add a quarter cup of cherry tomatoes, halved. Diced cucumber is next. It adds a lovely crunch. Don’t forget a quarter cup of Kalamata olives, pitted and halved. Two tablespoons of crumbled feta cheese give it that salty kick. Thinly sliced red onion adds a bit of bite. Finally, two tablespoons of lemon-herb vinaigrette ties it all together. For a heartier meal, consider adding cooked quinoa or chickpeas. These make it even more filling.

Ingredient Notes and Substitutions

The lemon-herb vinaigrette is key. You can buy a good quality one. Or, make your own easily. Just whisk olive oil, lemon juice, and your favorite herbs. Oregano and parsley work wonderfully. If you don’t have Kalamata olives, black olives are a fine substitute. For the feta, goat cheese is a delicious alternative. You can also swap mixed greens for spinach or romaine lettuce. If red onion is too strong, try green onions instead. This recipe is quite forgiving!

How to Prepare Your Mediterranean Tuna Bowl

Assembling this Mediterranean tuna bowl is a joy. It takes mere minutes. First, grab a medium-sized bowl. Add your mixed greens to the bottom. This forms a lovely, fresh bed. Next, scatter the halved cherry tomatoes over the greens. Add the diced cucumber. It brings a cool crispness. Now, toss in the pitted and halved Kalamata olives. They offer that classic briny taste. Sprinkle the crumbled feta cheese on top. It adds a wonderful creaminess. Finally, add the thinly sliced red onion. It provides a little zing.

Open your can of tuna. Make sure it’s well-drained. Add the tuna right into the bowl. Drizzle everything generously with the lemon-herb vinaigrette. This dressing brings all the flavors together. Gently toss all the ingredients. Mix them just enough to coat. You want everything well combined. Serve your beautiful Mediterranean tuna bowl immediately. It’s best enjoyed fresh.

Tips for the Perfect Mediterranean Tuna Bowl

For an even faster meal prep, make your lemon-herb vinaigrette ahead of time. Store it in a small jar. This saves precious minutes on busy days. You can also chop your vegetables earlier. Keep them separate in airtight containers. This keeps them crisp. Don’t overmix the salad. A gentle toss is all you need. This keeps the ingredients looking and tasting their best.

Frequently Asked Questions About Mediterranean Tuna Bowls

Have questions about this delightful Mediterranean tuna bowl? I’ve got you covered! Many people ask about making it even heartier. Simply add cooked quinoa or chickpeas to the bowl. This boosts the protein and fiber content. It makes for a more substantial meal.

What if I don’t like raw onion? You can skip the red onion. Or, try soaking it in cold water for 10 minutes first. This mellows its sharp flavor. Some folks prefer green onions. They offer a milder taste. This tuna salad is very versatile.

Can I prepare this ahead of time? Yes! You can chop your veggies and make the dressing. Keep them separate. Combine everything just before serving. This keeps the greens crisp. The tuna bowl is best assembled fresh.

Is this a good option for a healthy lunch? Absolutely. It’s packed with lean protein from the tuna. It also includes healthy fats from olives and olive oil. Plus, lots of fresh vegetables for vitamins and fiber. It’s a great choice for a nutritious midday meal.

Serving and Storing Your Mediterranean Tuna Bowl

This Mediterranean tuna bowl is best served immediately. The fresh greens stay crisp that way. A simple serving suggestion is to enjoy it as is. Or, pair it with a slice of crusty whole-wheat bread. If you have leftovers, store them in an airtight container. Keep the bowl in the refrigerator. It should last for up to 2 days. The flavors actually meld nicely overnight. Just give it a quick stir before your next meal.

Estimated Nutritional Information for a Mediterranean Tuna Bowl

Here’s an approximate nutritional breakdown for one serving of this delicious Mediterranean tuna bowl. These values can vary slightly based on specific ingredients used. It’s a nutrient-dense meal. Enjoy the healthy fats and protein!

Calories: 350
Fat: 20g
Protein: 30g
Carbohydrates: 15g

Incredible Mediterranean Tuna Bowl in 10 Minutes

Author: Lina Kohn
Total Time: 10 minutes
Yield: 1 serving
Diet: Vegetarian

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Description

Enjoy a vibrant and healthy Mediterranean Tuna Bowl, packed with fresh ingredients and delicious flavors. This easy-to-make bowl is perfect for a quick lunch or a light dinner.

Ingredients

Scale

1 can (5 oz) tuna, drained
1 cup mixed greens
1/4 cup cherry tomatoes, halved
1/4 cup cucumber, diced
1/4 cup Kalamata olives, pitted and halved
2 tablespoons crumbled feta cheese
1 tablespoon red onion, thinly sliced
2 tablespoons lemon-herb vinaigrette

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Instructions

In a bowl, combine the mixed greens, cherry tomatoes, cucumber, Kalamata olives, feta cheese, and red onion.
Add the drained tuna to the bowl.
Drizzle with lemon-herb vinaigrette.
Toss gently to combine all ingredients.
Serve immediately and enjoy your Mediterranean Tuna Bowl!