Mediterranean Quinoa and Tuna Balanced Bowl

Bowl meals are one of my favorite packable lunch options for three reasons. First of all, I can make them in advance. If you know me then you know I am all about some Sunday meal prep. Preparing our breakfasts and lunches for the week in advance helps cut down on stress throughout the week and ultimately saves time because I do it all at once! Secondly, bowl meals are a great way to use up leftovers. I cannot throw food away. I just can’t do it. Nathan is one of those people that thinks the milk goes “poof” at midnight and throws it away on the “best if used by” date, but I can’t stand wasting food. I am always trying to think up creative ways to use up leftovers from meals and leftover ingredients. Thirdly, with a balanced bowl you can get all three macronutrients in one dish. It’s the combination of complex carbs, protein, and healthy fats that helps to keep you full and satisfied, and this mix also helps regulate your blood sugar. 

This bowl features leftover cooked quinoa from the previous night’s dinner, canned tuna, kalamata olives, cherry tomatoes, and fresh arugula that was also leftover from another recipe. The simple dressing can be made from ingredients you probably already have on hand. Mix up a large batch of dressing and store it in a mason jar in the fridge for fresh salads throughout the rest of the week. Switch out the quinoa for any cooked whole grain, like brown rice or whole wheat pasta, try chopped cooked chicken or canned beans in place of the tuna, and mix and match your veggies for a customizable lunch bowl made with things you already have on hand.⠀

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Mediterranean Quinoa and Tuna Balanced Bowl

Servings 2 servings

Author Jessica Ivey, RDN

Ingredients

• 1 (5-oz.) can chunk light tuna in water, drained
• 2 cups fresh arugula
• 1 cup cooked quinoa
• 1/2 cup halved cherry or grape tomatoes
• 1/4 cup pitted and halved kalamata olives
• 2 tablespoons olive oil
• 1 1/2 teaspoons fresh lemon juice
• 1 1/2 teaspoons honey
• Pinch of salt

Instructions

1. Drain tuna well, and flake with a fork.

2. Layer arugula, quinoa, tuna, tomatoes, and olives evenly on two plates.

3. Combine olive oil, lemon juice, honey, and salt in a small bowl; whisk until well blended. 

4. Drizzle dressing evenly over salads. Enjoy immediately. 

Recipe Notes

If you're packing this recipe to-go, layer backwards with olives and tomatoes in the bottom of your container (this will keep your arugula from getting soggy). Top with tuna, quinoa, and arugula. Pack dressing in a small separate container. 

Now I’m getting hungry… What are you having for lunch today?