Mediterranean Tuna Rice Bowls with Tahini Yogurt

Why You’ll Love This Recipe

• Bright, lemony tuna meets cool, crunchy veggies and a creamy tahini-yogurt drizzle for perfect balance.
• Fast pantry-meets-fresh meal: ready in about 40 minutes with minimal cooking.
• Customizable bowls to fit your taste or what’s in your fridge.
• Great warm or at room temperature, and ideal for meal prep.

Grocery List

• Produce: 1 lemon, 1 English cucumber, 1 cup cherry tomatoes, 1 small shallot, 1/4 small red onion, 1 small garlic clove, fresh parsley
• Dairy: Plain Greek yogurt
• Pantry: Long-grain white rice, canned tuna in olive oil, tahini, Kalamata olives, Dijon mustard, extra-virgin olive oil, kosher salt, black pepper, red pepper flakes, ground cumin

Full Ingredients

For the Rice

• 1 1/2 cups long-grain white rice, rinsed until water runs clear
• 2 1/4 cups water
• 1 tbsp olive oil
• 1/2 tsp kosher salt

Lemony Tuna

• 2 (5 oz) cans tuna packed in olive oil, drained well
• Finely grated zest of 1 lemon
• 3 tbsp fresh lemon juice
• 2 tbsp extra-virgin olive oil
• 1 tsp Dijon mustard
• 1 small shallot, finely minced (about 2 tbsp)
• 1/4 tsp freshly ground black pepper
• Pinch red pepper flakes

Fresh Toppings

• 1 English cucumber, diced (about 2 cups)
• 1 cup cherry tomatoes, halved
• 1/2 cup pitted Kalamata olives, halved
• 1/4 small red onion, very thinly sliced
• 1/4 cup fresh parsley, chopped
• Lemon wedges, for serving

Tahini-Yogurt Drizzle

• 1/4 cup tahini
• 1/2 cup plain Greek yogurt
• 2 tbsp fresh lemon juice
• 1 small garlic clove, finely grated
• 1/4 tsp ground cumin
• 1/4 tsp kosher salt
• 2–3 tbsp cold water, to thin to a drizzly consistency

Optional Finishes

• Extra-virgin olive oil, for drizzling
• Pinch of sumac or extra black pepper

Step-by-Step Instructions

Step 1: Rinse and cook the rice

Place 1 1/2 cups rice in a fine-mesh sieve and rinse under cold running water, swishing with your hand, until the water runs mostly clear (about 60–90 seconds). In a medium saucepan, combine the rinsed rice, 2 1/4 cups water, 1 tbsp olive oil, and 1/2 tsp kosher salt. Bring to a boil over medium-high heat. As soon as it boils, cover tightly and reduce to low heat (aim for a gentle simmer). Cook for 18 minutes without lifting the lid. Remove from heat and let rest, covered, for 10 minutes. Uncover and fluff with a fork.

Step 2: Whisk the tahini-yogurt drizzle

In a small bowl, whisk together the tahini, Greek yogurt, 2 tbsp lemon juice, grated garlic, cumin, and 1/4 tsp salt until smooth. It may thicken at first; whisk in 2–3 tbsp cold water, a little at a time, until the sauce is silky and pourable, like heavy cream. Set aside.

Step 3: Mix the lemony tuna

Drain the tuna thoroughly and add to a medium bowl. Add the lemon zest, 3 tbsp lemon juice, 2 tbsp olive oil, Dijon mustard, minced shallot, black pepper, and a pinch of red pepper flakes. Use a fork to gently break up the tuna and fold everything together. Let stand 5–10 minutes so the tuna absorbs the lemony dressing.

Step 4: Prep the fresh toppings

Dice the cucumber, halve the cherry tomatoes, slice the Kalamata olives, and thinly slice the red onion. Chop the parsley. For a milder bite, toss the onion with a pinch of salt and a few drops of lemon juice and let it sit while you assemble.

Step 5: Assemble the bowls

Divide the warm, fluffed rice among 4 bowls. Spoon the lemony tuna over the rice. Arrange cucumber, tomatoes, olives, and red onion around the tuna so each bite gets a mix of textures.

Step 6: Drizzle, garnish, and serve

Generously drizzle the tahini-yogurt sauce over each bowl. Sprinkle with chopped parsley. Finish with a squeeze of fresh lemon and a light drizzle of olive oil. Add a pinch of sumac or extra black pepper if you like. Serve warm or at room temperature.

Pro Tips

• Use tuna packed in olive oil for the best texture and flavor; drain well but don’t press it dry.
• Cold water loosens tahini into a glossy, spoonable sauce—add it gradually until the drizzle flows in a ribbon.
• Keep the rice warm while you prep toppings; the gentle heat perfumes the bowl and helps the tuna dressing mingle with the grains.
• Rinse rice thoroughly to remove surface starch; this keeps the grains separate and fluffy.
• For extra brightness, zest the lemon directly over the tuna so the oils fall into the bowl.

Variations

• Grain swap: Try cooked quinoa, farro, or brown rice (adjust cook time: brown rice typically 40–45 minutes simmer plus 10-minute rest).
• Creamy feta: Add 1/2 cup crumbled feta over the bowls for a salty, creamy note.
• Spicy kick: Stir 1–2 tsp harissa or Aleppo pepper into the tuna or whisk it into the sauce.

Storage & Make-Ahead

Cook the rice up to 3 days ahead and refrigerate in an airtight container; reheat gently with a splash of water. The lemony tuna keeps 2–3 days refrigerated. The tahini-yogurt sauce keeps 3–4 days; whisk in a spoonful of water if it thickens. Store components separately for best texture and assemble just before serving. Not recommended for freezing.

Nutrition (per serving)

Approximate: 620 calories; 22g fat; 64g carbohydrates; 17g protein; 4g fiber; 950mg sodium. Values will vary with specific brands and added finishes.