Mediterranean Tuna Chickpea Bowls
This is my answer to wanting a tuna bowl that feels like more than just tuna and crackers. Chickpeas and quinoa add enough substance that it holds up as a full meal, and feta ties the Mediterranean flavors together.
Tuna and chickpeas together make this one of the higher-protein bowls I put together, and quinoa underneath adds its own protein on top of that. Feta brings a salty finish that keeps the bowl from tasting too lean.
Chickpeas add fiber and a bit of bite that quinoa alone wouldn't provide, which is part of why I like pairing the two. This bowl works well served cold or at room temperature, so it's flexible if you don't want to reheat it.
Full ingredient amounts are on the recipe card, scaled for ten portions. Let everything cool before sealing the containers, then refrigerate what you'll eat within four days and freeze the rest. This Mediterranean tuna bowl is flexible enough to eat warm or cold, whichever the week calls for.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Mediterranean Tuna Chickpea Bowls
YIELD
10 portions
ESTIMATED NUTRITION
610 calories • 50g protein • 66g carbs • 16g fat per portion
What I really like about this recipe is that it turns familiar flavors into a dependable lunch that still tastes bright after a few days in the refrigerator.
Ingredients
• 10 cans tuna
• 5 cans chickpeas
• 7 1/2 cups cooked quinoa
• 5 cucumbers
• 5 tomatoes
• 5/6 cup feta
• 5 tbsp olive oil
• 5 tbsp lemon juice
Directions
1. Drain tuna and chickpeas.
2. Combine quinoa, vegetables, chickpeas and feta.
3. Top with tuna and drizzle with oil and lemon.
4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers. Add avocado or other delicate fresh toppings just before eating.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat hot meals until steaming and 165°F internally. Nutrition is estimated per portion.
