Name: Mediterranean Couscous Tuna Bowls: A Fresh & Flavorful Meal
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: For the Couscous: 1 cup couscous; 1 cup water; ½ teaspoon salt; For the Salad: 2 (5-ounce) cans tuna, drained; 1 cup cucumber, diced; 1 cup cherry tomatoes, halved; ¼ cup red onion, finely chopped; ⅓ cup kalamata olives, sliced; ¼ cup feta cheese, crumbled; 2 tablespoons fresh parsley, chopped; For the Dressing: 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 garlic clove, minced; ½ teaspoon dried oregano; ¼ teaspoon salt; ¼ teaspoon black pepper; ⅛ teaspoon red pepper flakes (optional)

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Why You’ll Love This Recipe

Mediterranean couscous tuna bowls are a perfect combination of freshness, flavor, and nutrition. This dish is packed with protein, fiber, and healthy fats, making it an excellent choice for a balanced meal. The light and fluffy couscous pairs beautifully with the rich, savory tuna, while the addition of fresh vegetables and Mediterranean-inspired seasonings brings a burst of vibrant taste. Whether you’re looking for a quick lunch, a nutritious dinner, or a meal prep option, this recipe is a great choice.

Ingredients

couscous
canned tuna
cucumber
cherry tomatoes
red onion
kalamata olives
feta cheese
parsley
lemon juice
olive oil
garlic
salt
black pepper
dried oregano
red pepper flakes (optional)

Directions

Prepare the Couscous: In a medium pot, bring water to a boil and add a pinch of salt. Remove from heat, stir in the couscous, cover, and let it sit for about five minutes until it absorbs the water. Fluff with a fork and set aside.
Prepare the Vegetables: Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and slice the kalamata olives.
Mix the Dressing: In a small bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, black pepper, and red pepper flakes if using.
Combine the Ingredients: In a large mixing bowl, add the couscous, canned tuna (drained), prepared vegetables, and crumbled feta cheese. Gently toss to combine.
Add the Dressing: Pour the dressing over the couscous mixture and toss until everything is evenly coated.
Garnish and Serve: Sprinkle freshly chopped parsley over the top and serve immediately or refrigerate until ready to eat.

Variations

Grain Swap: Substitute couscous with quinoa, bulgur, or farro for a different texture and added nutritional benefits.
Protein Options: Replace tuna with grilled chicken, shrimp, or chickpeas for a vegetarian option.
Additional Toppings: Try adding avocado slices, sun-dried tomatoes, or roasted red peppers for extra flavor.
Dairy-Free Version: Omit the feta cheese or use a dairy-free cheese alternative.

Servings and Timing

Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 4

Storage/Reheating

Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating: This dish is best enjoyed cold, but if you prefer it warm, gently heat it in the microwave for about 30 seconds.
Meal Prep: Prepare all components ahead of time and store them separately. Combine just before serving for maximum freshness.

FAQs

How do I keep the couscous from clumping together?

Fluff the couscous with a fork after it absorbs the water and drizzle with a little olive oil to prevent clumping.

Can I use fresh tuna instead of canned tuna?

Yes! Grilled or seared fresh tuna can be used for a more gourmet twist.

What can I serve with this dish?

Pair it with a side of hummus, pita bread, or a simple green salad for a complete meal.

Can I make this dish gluten-free?

Yes! Simply substitute the couscous with a gluten-free grain like quinoa or rice.

Is this recipe good for meal prep?

Absolutely! Store the components separately and assemble just before eating to maintain the best texture and flavor.

What other dressings can I use?

Try a balsamic vinaigrette, tahini dressing, or a yogurt-based dressing for a different taste.

How can I make this dish spicier?

Add extra red pepper flakes or a drizzle of hot sauce for some heat.

Can I use different types of olives?

Yes! Green olives or Castelvetrano olives can be used in place of kalamata olives for a different flavor profile.

What if I don’t have fresh parsley?

You can use dried parsley or substitute with fresh basil or cilantro.

Can I make this dish vegan?

Yes! Swap out the tuna for chickpeas or white beans and use a dairy-free cheese alternative.

Conclusion

Mediterranean couscous tuna bowls are a fantastic option for a quick, healthy, and delicious meal. With their bright flavors and easy preparation, they make an ideal choice for busy days. Whether you enjoy it as a light lunch, dinner, or meal prep option, this dish is sure to become a staple in your kitchen. Try it today and enjoy a taste of the Mediterranean in every bite!

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