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Mediterranean Chickpea and Tuna Power Bowl with Lemon Tahini Dressing

Mediterranean Chickpea and Tuna Power Bowl with Lemon Tahini Dressing

Mediterranean Chickpea and Tuna Power Bowl with Lemon Tahini Dressing

By recipes genie | Published on December 27, 2024

Tools & Equipment

1
Can opener
2
Cutting board
3
Chef's knife
4
Small bowl
5
Whisk
6
Large bowl
7
Measuring spoons
8
Measuring cups

Ingredients

Base

  • 1
    1 15 ounce can chickpeas
  • 2
    1 5 ounce can tuna
  • 3
    1 cup cup cooked quinoa

Vegetables

  • 1
    0.5 medium cucumber
  • 2
    1 medium red bell pepper
  • 3
    0.25 small red onion
  • 4
    1 cup cup cherry tomatoes

Dressing

  • 1
    2 tablespoons tablespoons tahini
  • 2
    2 tablespoons tablespoons lemon juice
  • 3
    1 tablespoon tablespoon water
  • 4
    1 clove clove garlic
  • 5
    0.25 teaspoon teaspoon salt
  • 6
    0.125 teaspoon teaspoon black pepper

Garnish

  • 1
    2 tablespoons tablespoons fresh parsley
  • 2
    2 tablespoons tablespoons fresh mint

Directions

1

Rinse Chickpeas

Begin by preparing the chickpeas. Open the can and drain the liquid. Rinse the chickpeas under cold water until the water runs clear. This removes excess salt and any starchy residue.

2

Drain and Flake Tuna

Drain the tuna from its can, removing any excess oil or water. Flake the tuna gently with a fork.

3

Prep Vegetables

Wash the cucumber, red bell pepper, red onion, and cherry tomatoes. Dice the cucumber and red bell pepper into bite-sized pieces. Finely chop the red onion. Halve the cherry tomatoes.

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4

Make Lemon Tahini Dressing

In a small bowl, whisk together the tahini, lemon juice, water, minced garlic, salt, and black pepper. Whisk until smooth and creamy. If the dressing is too thick, add water, one teaspoon at a time, until the desired consistency is reached. The dressing should be easily drizzled.

5

Chop Fresh Herbs

Chop the fresh parsley and mint finely. Be careful while using a knife, always cutting away from your body. A dull knife is more dangerous than a sharp one, so be sure it’s sharpened. Fresh herbs add a vibrant flavor and aroma to the bowl.

6

Assemble Bowls

In a large bowl or individual serving bowls, add the cooked quinoa, chickpeas, flaked tuna, diced cucumber, red bell pepper, chopped red onion, and halved cherry tomatoes.

7

Add Dressing

Drizzle the lemon tahini dressing over the bowl, ensuring that all ingredients are coated. The dressing adds a tangy, nutty, and savory flavor that brings everything together.

8

Garnish

Sprinkle the freshly chopped parsley and mint over the top of the bowl for added freshness and a pop of color. This also enhances the aroma of the dish.

9

Serve

Serve immediately. This bowl is best enjoyed fresh to maintain the crispness of the vegetables and the vibrancy of the herbs. Alternatively, you can store the bowl in the fridge, but dressing may soak into ingredients.

Recipe Tips

  • For a vegetarian option, replace the tuna with an extra can of chickpeas or use roasted vegetables like eggplant or zucchini.
  • To make it gluten-free, ensure your quinoa is certified gluten-free.
  • Store leftover dressing in the refrigerator in an airtight container for up to 3 days.
  • Add other vegetables such as artichoke hearts, sun-dried tomatoes, or olives.
  • Taste the dressing before adding to the bowl and adjust seasoning as needed.
  • If you do not have fresh herbs, you can use dried herbs, but use half the amount as they are more concentrated.
  • Adjust the amount of lemon juice to your preference for acidity.
  • If you do not have tahini, you can substitute with peanut butter, but this will alter the flavor.

Nutrition Facts (per serving)

Calories

550 kcal

Carbs

60g

Protein

35g

Fat

25g

Fiber

15g

Sugar

10g

Sat. Fat

5g

Sodium

900mg

Trans Fat

0g

Cholesterol

40mg

Potassium

700mg

Vitamin A

1000%

Vitamin C

40%

Calcium

150%

Iron

6%

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