Tuna Quinoa Bowl

This Tuna Quinoa Bowl is a Healthy Mediterranean Grain Bowl featuring tuna, quinoa, beets, beet greens, radishes, beans, olives and even hard boiled eggs!  A honey mustard vinaigrette brings all the flavors together.

Healthy Whole Grains

I know that food trends come and go, but I hope that healthy bowls are here to stay.  My particular favorite is Grain Bowls.  I love that you can get your whole grains, fruits and veggies, and proteins all in one bowl.

There are so many different whole grains to choose from for your bowls.  I really love farro, it's pretty easy to find in the store or you can order it from Amazon.  Once you get some, be sure and try this Roasted Asparagus and Prosciutto Farro Bowl or this Chicken and Sweet Potato Farro Bowl. 

Quinoa also makes a great grain bowl, even though technically it's not a grain!  It's actually a seed, but it's classified as a pseudo-grain.  Besides making today's bowl, be sure and try Salmon with Ginger Quinoa and Balsamic Roasted Beets with Quinoa. 

Don't forget brown rice! It's a whole grain that is readily available.  I love it in Edamame Brown Rice Bowl with Salmon and the simple Brown Rice Chicken Waldorf Salad.

Components of a Healthy Grain Bowl

I started thinking about how the bowls are just made up of several components and once I gathered recipes for each component, then I could just mix and match in an almost infinite variety.  I even bought one of those divided notebooks, thinking I would have a section for dressings, a section for fruits and veggies, a section for grains, a section for proteins, and a section for toppings like nuts or seeds.

Then I found the cookbook, Bowls by Molly Watson.In it she does exactly what I was going to do.  Breaks it down by each of those components!  I plan on doing a review on it, so I'm not going to go into detail on it now. I literally want to try every single recipe in the book.  I started with the cover which was this Tuna Quinoa Bowl, which she called Tuna on Toasted Quinoa, I call it a delicious Mediterranean Bowl!

Tuna Quinoa Bowl

It was so good!  The bold flavors came together perfectly.  Now it does take a little effort, because you basically making all the components and then assembling them, but it is so worth it.  You could easily double or triple one of the parts and make other grain bowl combinations later in the week.

Looking for more Tuna Recipes

Roasted Tomato and Tuna Pasta

Lemon, Tuna and White Salad

Cheesy Tuna Stuffed Baked Potatoes

Find even more grain recipe ideas on my Pinterest Grains Board and you'll find more tuna recipes on my Fish & Seafood Pinterest Board.

Print Pin Save Saved!

5 from 13 votes

Tuna Quinoa Bowl

This Tuna Quinoa Bowl is filled with bold flavors from tuna, quinoa, beets, beet greens, olives, beans, and hard boiled eggs. 

Course Main Course

Cuisine Mediterranean

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Servings 4

Calories 743kcal

Ingredients

Toasted Quinoa Pilaf

• 2 tablespoons olive oil or butter
• 1 cup quinoa rinsed
• 2 cups chicken or vegetable broth

Steamed Beets and Their Greens

• 5 small beets with greens attached
• ½ teaspoon orange zest finely grated
• 1 teaspoon orange juice
• ¼ teaspoon salt

Mustard Vinaigrette

• 5 tablespoons olive oil or vegetable oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon Dijon Mustard
• ½ teaspoon honey or maple syrup
• salt and freshly ground black pepper

Rest of the Bowl Ingredients

• 5 oz oil packed tuna drained
• 14 ½ oz cannelini beans rinsed and drained
• 4 hard cooked eggs peeled and quartered
• 12 green olives pitted and chopped
• 8 radishes sliced

Instructions

For the Quinoa

• Add the olive oil to a large frying pan over medium high heat.  Add the quinoa and cook, stirring until it is toasted and fragrant about 3 to 5 minutes.  Add the broth, bring it to a boil, cover, reduce the heat to simmer and cook for about 20 minutes.  Uncover and fluff with a fork. 

For the Beets

• Prepare the beets by cutting off the greens and chopping them into bite sized pieces.  Peel and trim the beets and then dice them.  Bring an inch of water to a boil in a pot and add a steamer basket.   Place the beets in the basket, cover and steam for 5 minutes.  Add the beet greens on top, cover and steam for 5 more minutes.   Put the beets and greens into a bowl and add the orange juice, zest and salt and toss to combine. 

For the Vinaigrette

• In a small bowl whisk together all the ingredients.  I usually do this in a lidded mason jar and shake to combine. 

Assemble the Salad

• Divide the quinoa among four bowls.  Arrange the tuna, beets and their greens, and beans in separate and equal sections on each bowl.  Top with the eggs and drizzle with the vinaigrette.  Garnish with the olives and radishes. 

Notes

This bowl is perfect for meal prep.  Make all the components and then assemble each salad.  

Make more of your favorite component - like the beets and use them through the week in other salads. 

Nutrition

Calories: 743kcal | Carbohydrates: 45g | Protein: 39g | Fat: 45g | Saturated Fat: 8g | Cholesterol: 235mg | Sodium: 829mg | Potassium: 501mg | Fiber: 8g | Sugar: 1g | Vitamin A: 415IU | Vitamin C: 3.3mg | Calcium: 124mg | Iron: 6mg

Note - this post was originally published in 2018 and has been updated for 2019.