Ingredients
Scale
Couscous:
- 1 cup couscous
- 1 ¼ cups water or vegetable broth
- 1 tablespoon olive oil
- Salt and pepper, to taste
Tuna:
- 2 cans (5 oz each) tuna in olive oil or water (drained)
- 1 tablespoon olive oil (if using tuna in water)
- 1 teaspoon lemon zest
- Salt and pepper, to taste
Mediterranean Salad:
- 1 cup cherry tomatoes, halved
- ½ cucumber, diced
- ½ red onion, thinly sliced
- ½ cup Kalamata olives, pitted and sliced
- ¼ cup fresh parsley, chopped
- 2 tablespoons feta cheese (optional, omit for a dairy-free option)
Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- 1 garlic clove, minced
- Salt and pepper, to taste
Optional Toppings:
- 1 tablespoon sesame seeds or sunflower seeds for crunch
- Extra lemon wedges for serving
Ingredient Highlights
- Couscous: This tiny pasta, common in Mediterranean cuisine, cooks quickly and provides a light yet filling base for the dish. It’s also a great source of carbohydrates for sustained energy.
- Tuna: A fantastic source of lean protein, tuna is rich in omega-3 fatty acids and adds a savory depth to the bowl. Whether you use canned tuna or fresh tuna, it enhances the Mediterranean flavor profile.
- Fresh Vegetables: Cherry tomatoes, cucumbers, and red onions offer freshness and crunch to the dish, while Kalamata olives bring a tangy and salty bite.
- Olive Oil: Olive oil is a key ingredient in Mediterranean cuisine, rich in heart-healthy monounsaturated fats and contributing a distinct flavor to both the couscous and the dressing.
Instructions
Step 1: Prepare the Couscous
- Cook the Couscous: In a medium saucepan, bring 1 ¼ cups of water (or vegetable broth) to a boil. Add 1 tablespoon of olive oil and a pinch of salt. Stir in the couscous, remove from heat, and cover. Let it sit for about 5 minutes to allow the couscous to absorb the liquid.
- Fluff the Couscous: After 5 minutes, remove the lid and use a fork to fluff the couscous, breaking up any clumps. Set aside to cool slightly while you prepare the rest of the ingredients.
Step 2: Prepare the Tuna
- Season the Tuna: In a medium bowl, drain the tuna and add it to the bowl. If using tuna packed in water, drizzle 1 tablespoon of olive oil over it for extra richness. Add the lemon zest, a pinch of salt, and black pepper to taste. Stir gently to combine and set aside.
Step 3: Assemble the Mediterranean Salad
- Prepare the Vegetables: While the couscous is cooling, chop the cherry tomatoes, cucumber, and red onion. Add them to a large bowl.
- Add Olives and Parsley: Add the sliced Kalamata olives and fresh parsley to the bowl with the veggies. If you’re using feta cheese, crumble it over the top as well.
Step 4: Make the Dressing
- Whisk the Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, and minced garlic. Season with salt and pepper to taste. Taste and adjust the flavors as needed—add more lemon juice for tang or honey for sweetness.
Step 5: Assemble the Bowls
- Layer the Ingredients: To assemble the bowls, start with a base of couscous in each bowl. Top with the tuna mixture, then add the Mediterranean salad on top.
- Drizzle with Dressing: Drizzle the dressing evenly over the assembled bowls, making sure all the ingredients are well-coated.
- Optional Toppings: Garnish the bowls with sesame seeds or sunflower seeds for added texture. Add extra lemon wedges on the side for a burst of citrus if desired.
- Prep Time: 10 minutes
Nutrition
- Serving Size: 4
- Calories: 400
- Fat: 15g
- Carbohydrates: 45g
- Protein: 35g