Tuna rice bowls: a pantry meal with fresh contrast

COOK IT AT HOME

Lemon-Tahini Tuna Rice Bowls

Canned tuna becomes a complete pantry meal when it is paired with warm rice and crisp vegetables. The dressing uses tahini and lemon rather than mayonnaise, and the tuna is folded gently so it stays in flakes. Cook the rice first, then prepare the toppings while it rests. The bowl is most pleasant when warm rice meets cool vegetables immediately before eating.

Makes

4 bowls

Prep

20 minutes

Cook

20 minutes

Additional time

10 minutes rice resting

A home-kitchen recipe to accompany this guide. Ingredient brands and equipment can change cooking times; use the texture and doneness cues below.

Ingredients

• 200 g dry long-grain white rice
• 400 ml water
• 1/2 teaspoon fine salt, divided
• 2 cans tuna in water, 140 g each drained
• 1 cucumber, diced
• 250 g cherry tomatoes, halved
• 1 carrot, grated
• 4 tablespoons tahini
• 3 tablespoons lemon juice
• 4 tablespoons cold water, for dressing
• 1 tablespoon olive oil
• 1/4 teaspoon ground cumin
• 1/4 cup chopped parsley

Step-by-step method

1. Rinse the rice until the water is less cloudy and drain. Put it in a saucepan with 400 ml water and 1/4 teaspoon salt. Bring to a boil, cover, reduce to low and cook for 15–18 minutes, or according to the rice package. Remove from the heat and leave covered for 10 minutes.
2. While the rice cooks, drain the tuna well and flake it into a bowl. Prepare the cucumber, tomatoes and carrot. Keep these ingredients separate so the vegetables stay crisp and the tuna is not repeatedly stirred.
3. Whisk the tahini and lemon juice together. It may thicken at first; whisk in the 4 tablespoons cold water gradually until smooth. Add the olive oil, cumin and remaining 1/4 teaspoon salt. The dressing should drizzle from a spoon.
4. Fluff the rice and divide between four bowls. Arrange the tuna, cucumber, tomatoes and carrot over it. Spoon a quarter of the dressing over each bowl and finish with the parsley. Serve promptly rather than letting the warm rice sit beneath the cool toppings for a long period.

Helpful tips & substitutions

• If using tuna packed in oil, drain it and omit the tablespoon of olive oil from the dressing. The rest of the proportions can remain the same.
• Brown rice is a suitable variation, but use the water quantity and cooking time on its package rather than the white-rice method given here.

Storage & make-ahead

Refrigerate rice and tuna promptly in separate shallow containers, within 2 hours of cooking or opening. Use assembled leftovers within 2 days. Reheat only the rice until steaming hot, then add cold toppings; do not leave rice at room temperature to cool for hours. Keep refrigerated foods at 40°F/4°C or below.

How to serve it

A small portion of pickled turnips or olives adds a briny accent. Keep extra dressing on the side so the bowl does not become heavy.