Balanced Bowl: Healthy Tuna, Grains & Veggies Recipe
If you’re looking for a quick and healthy meal, this balanced bowl with tuna, grains, and vegetables is a great choice. It uses canned tuna, lentils, and pearl barley, all mixed with a simple tomato-lemon dressing. You can make it easily for lunch or dinner.
Nutrition
- Calories 383kcal 115kcal
- Fat 3.5g 1.1g
- Carbs 63.1g 18.9g
- Protein 25.4g 7.6g
- Fibre 13.6g 4.1g
Ingredients
- Main Recipe
Dressing
Spoon measurements may change based on how you scoop the ingredients.
For the most accurate results and nutrition info, it’s best to use grams.
Method
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Why I Like this Recipe
This Tuna Grain Bowl is quick, budget-friendly, and filling. It uses pantry staples and fresh veggies, so it's great for busy days. The tomato-lemon dressing brings it all together.
Tips and Variations
- Replace pearl barley with quinoa, couscous, or brown rice.
- Use grilled chicken, salmon, or tofu instead of tuna if you prefer.
- Try red lentils or chickpeas instead of canned lentils.
- Try adding bell peppers, spinach, or zucchini for variety.
- Use agave syrup instead of honey for a vegan version.
- Serve the tuna bowl chilled for a refreshing lunch.
- Add more lemon juice before serving for extra flavour.
- Serve with wholegrain bread or pita to make it more filling.
- Top with parsley or basil for a Mediterranean touch.
- Tuna and lentils add protein to help keep you full.
- Pearl barley gives you slow-digesting carbs for steady energy.
- This recipe is good for meal prep. Make a big batch for easy lunches.
Meal Storage
Keep any leftovers in an airtight container in the fridge for up to 2 days. If you’re meal prepping, store the dressing separately and add it just before eating. You can enjoy the bowl cold or at room temperature, or warm the grains a bit if you prefer.
Freezer tips
Frequently Asked Questions
Yes! Store it in the fridge in an airtight container for up to 2 days. Keep the dressing separate until you're ready to serve.
Yes, just swap the pearl barley for quinoa or another gluten-free grain.
Canned tuna in olive oil has the best flavour, but tuna in water is a good lighter option.
Closing Note
Fresh, zesty, and balanced. This tuna grain bowl is a wholesome meal for lunch, after a workout, or a quick dinner you can prepare ahead of time. If you like tuna meals with grains, try tuna quinoa salad with crunchy vegetables.
- 💪 High Protein
- 🪶 Low Fat
- 🌾 High Fibre
- 🚫 Not Freezer Friendly
Reviews
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