Gabi Conac Food

This 5 minutes $5 tuna bowl salad is my favourite lunch

healthy and easy tuna salad bowl

If there is one thing that is never missing from my pantry, it is canned Rio tuna. I can always grab one for a quick tuna salad sandwich or a healthy bowl for my boys. Aside from being super healthy and nutritious, this easy recipe will cost you less than $5 for two servings. Any food court meals will be at least $20 these days, and you will have less control over the quality of the ingredients you consume. Trust me, no food court vendor will use farm Hutterite eggs and Rio canned tuna in your $20 bowl when their lease is in the hundreds per square foot.

In the midst of your busy schedule, my simple, quick, and healthy tuna salad bowl can save your day! Packed with protein, omega-3 fatty acids, and a variety of vegetables, this easy-to-make bowl will keep you energized without spending hours in the kitchen.

This tuna salad bowl is not only quick but also versatile. It’s low in carbs and full of good fats, fiber, and protein, making it the perfect meal to keep you full and focused throughout the day. Plus, you can easily customize it with whatever veggies or grains you have on hand, turning it into a well-rounded meal in minutes.

healthy and easy tuna salad bowl

Tuna salad bowl

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Servings 1
Calories 576 kcal

Ingredients
  

  • 1/4 cucumber thinly sliced
  • 1 cup kale or leafy greens chopped
  • 1/2 avocado
  • 2 tbsp red onion thinly sliced
  • 1/2 cup cooked quinoa
  • 1/2 can tuna in oil
  • 1/2 red chili pepper finely chopped (optional for garnish)
  • 1 soft-boiled egg
  • 1 tbsp chives chopped
  • Zest of 1/2 lemon optional
  • Salt and pepper to taste
  • 1 tbsp Olive oil extra virgin
  • 1 tsp honey
  • 1 tsp lemon juice

Instructions
 

  • Prepare the quinoa: Cook quinoa according to package instructions. Let it cool slightly and set aside.
  • Cook the soft-boiled egg: Bring a small pot of water to boil. Gently lower the egg into the water and cook for 6-7 minutes for a soft center. Remove and immediately place in cold water to stop the cooking process. Peel and set aside.
  • Prepare the vegetables: Thinly slice the cucumber and red onion. Chop the kale or leafy greens into bite-sized pieces.
  • Place the kale or leafy greens in the bowl as the base and massage them with salt and lemon juice until soft
  • Add a serving of cooked quinoa to one side.
  • Place the sliced cucumber, red onion, and 1/2 avocado (sliced or cubed) around the bowl.
  • Add the tuna, garnishing with finely chopped red chili pepper (if using) and lemon zest.
  • Cut the soft-boiled egg in half and place it in the center.
  • Make the dressing by mixing the olive oil, honey, and lemon juice
  • Finish with seasoning: Drizzle a little dressing over the bowl. Sprinkle chopped chives, salt, and pepper to taste.
  • Serve and enjoy!

Notes

  • Calories: ~576 kcal
  • Protein: ~32g
  • Carbohydrates: ~46g
    • Sugars: ~8g
    • Fiber: ~12g
  • Fat: ~33g
    • Saturated Fat: ~6g
  • Cholesterol: ~225mg
  • Sodium: ~450mg (depending on added salt)

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