Ingredients
2 cups cooked rice (white or brown)
1 can (15 oz/425g) chunk light tuna, drained
1 large cucumber, diced
1/4 cup red onion, finely chopped
2 tbsp plain yogurt (or non-dairy alternative)
1 tbsp fresh dill, chopped
1 tbsp lemon juice
1 tsp olive oil
1/2 tsp salt
1/4 tsp black pepper
Instructions
Heat olive oil in a pan, toast rice gently if using raw (optional), then fluff with a fork.
In a bowl, flake tuna and mix with lemon juice, dill, salt, and pepper.
Combine diced cucumber and red onion in a separate bowl.
Mix yogurt with salt, pepper, and 1 tsp lemon juice for the sauce.
Assemble bowls: layer rice, top with tuna, cucumber mixture, and spoon on yogurt sauce.
Notes
For gluten-free: Ensure canned tuna is gluten-free. For low-carb: Substitute cauliflower rice.
Yogurt sauce can be prepared up to 24 hours in advance. Store components separately until ready to serve.
Raw rice can be cooked up to 3 days ahead and refrigerated.
- Prep Time: 15
- Cook Time: 20
- Category: Mediterranean Basics
- Method: Cooking
- Cuisine: Mediterranean
- Diet: Vegetarian
Nutrition
- Serving Size: 1 bowl
- Calories: 370
- Sugar: 3g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 2g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 35mg