Tuna and Egg Salad Bowl Recipe
The Tuna and Egg Salad Bowl is a quick, healthy, and delicious lunch option for busy individuals. This dish features a combination of tuna, boiled eggs, and greens, topped with cherry tomatoes and black olives. The ingredients are tossed in a simple olive oil and red wine vinegar dressing, providing a burst of flavor in every bite. Perfect for a protein-packed lunch, this salad bowl is easy to prepare and will keep you full and satisfied throughout the day.
Ingredients
- 400 g (2.6 cups) canned tuna chunks
- 4 eggs
- 180 g (6.3 oz) white rice
- 480 ml (2 cups) water
- 250 g (1.7 cups) cherry tomatoes
- 150 g (1.1 cups) kalamata olives
- 60 ml (2 floz) extra virgin olive oil
- 100 g (3.5 oz) baby leaf salad
- 30 ml (1 floz) red wine vinegar
- 1/4 tsp (0.3 tsp) salt
- 1/4 tsp (0.3 tsp) black pepper
Instructions
- Cook the white rice according to package instructions using 2 cups (480ml) of water. Set aside.
- In a medium saucepan, bring a pot of water to a boil. Carefully place the eggs in the boiling water and cook for 8-10 minutes. Remove from the pot and place in a bowl of ice water to cool. Once cool, peel and chop the eggs.
- In a large bowl, combine the tuna, cherry tomatoes, black olives, and boiled eggs.
- In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper to make the dressing.
- Pour the dressing over the tuna mixture and gently mix to combine.
- Serve the tuna salad over a bed of cooked white rice and mixed greens.
Nutrition
Serving: 1servingCalories: 507.48kcalCarbohydrates: 40.49gProtein: 29.11gFat: 25.06gSaturated Fat: 4.37gPolyunsaturated Fat: 3.2gMonounsaturated Fat: 16.08gTrans Fat: 0.02gCholesterol: 199.68mgSodium: 1042.35mgPotassium: 518.75mgFiber: 2.62gSugar: 0.61gVitamin A: 2293.91IUVitamin B1: 0.13mgVitamin B2: 0.36mgVitamin B3: 11.6mgVitamin B5: 1.39mgVitamin B6: 0.54mgVitamin B12: 2.96µgVitamin C: 7.96mgVitamin D: 2.08µgVitamin E: 4.3mgVitamin K: 40.85µgCalcium: 95.45mgCopper: 0.32mgFolate: 57.68µgIron: 3.63mgManganese: 0.68mgMagnesium: 56.13mgPhosphorus: 307.92mgSelenium: 88.85µgZinc: 1.97mgNet Carbohydrates: 37.88g
Read more nutritional information values.
Data source: USDA
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