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Protein Tuna Bowl Recipe

Emily Carter
A nourishing vegan bowl made with chickpea “tuna,” fresh veggies, and a bright dressing for an energizing, protein-loaded, no-stress meal.
Print Recipe
Prep Time 8 minutes
Cook Time 18 minutes
Total Time 26 minutes
Servings 2 servings
Calories 310 kcal

Ingredients
  

  • 1 cup cooked chickpeas mashed (vegan tuna swap)
  • 1 cup cooked rice
  • ½ cup chopped cucumber
  • ½ cup grated carrots
  • ½ cup shredded lettuce
  • 1 tablespoon olive oil
  • 1 teaspoon soy sauce
  • ½ teaspoon garlic paste
  • ½ teaspoon paprika
  • ¼ teaspoon pepper
  • ¼ teaspoon salt
  • 1 tablespoon lemon juice
  • 1 teaspoon sesame seeds
  • 1 tablespoon chopped spring onions

Instructions
 

  • Heat a skillet and add 1 tablespoon olive oil.
  • Add mashed chickpeas and sauté 3 minutes.
  • Mix in soy sauce, garlic paste, paprika, pepper, and salt.
  • Cook 2 minutes until fragrant.
  • Place cooked rice in a bowl.
  • Top with cucumber, lettuce, and carrots.
  • Add chickpea mixture.
  • Drizzle lemon juice and sprinkle sesame seeds.
  • Garnish with spring onions.
  • Enjoy your Protein Tuna Bowl—minus tuna and minus drama.

Notes

Nutritional Values (Per Serving)

Calories: 310
Total Fat: 8g
Saturated Fat: 1g
Carbohydrates: 45g
Fiber: 6g
Protein: 15g

Vitamins & Minerals (Per Serving)

Vitamin C: 16%
Iron: 14%
Magnesium: 12%
Vitamin A: 18%
Potassium: 11%

Additional Notes / Tips

  • Add avocado for extra creaminess and satisfaction.
  • Swap rice with quinoa for a higher protein hit.
  • A splash of chili sauce elevates the flavor instantly.