Ten-Minute Tuna, Cannellini & Avocado Rice Bowl
Dinner · Mediterranean · Ready in 10 min · Serves 2
Two tins, an avocado and a pouch of rice, forked together cold. 682 calories, 46g of protein and 14g of fibre with the hob switched off.
Per serving
- Calories
- 682
- Protein
- 46 g
- Carbs
- 75 g
- Fat
- 22 g
- Fibre
- 14 g
Vitamins and minerals, % of a day’s needs
- Iron27%
- Vitamin D10%
- B12110%
- Zinc27%
- Magnesium30%
- Omega-336%
- Folate16%
- Calcium13%
- Selenium176%
- Potassium27%
- Vitamin C26%
- Riboflavin19%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 240 g Tuna, drained
- 240 g Cannellini beans (tinned)
- 320 g Cooked rice
- 136 g Avocado, sliced
- 100 g Cherry tomatoes, halved
- 50 g Red onion, finely sliced
- 20 g Olive oil
- 2 tbsp Lemon juice
- 10 g Parsley, chopped
- 0.5 tsp Chilli flakes
- 0.5 tsp Salt
Method
- 1
Drain the 240g tuna and the 240g cannellini beans well and tip both into a mixing bowl.
- 2
Add the 50g finely sliced red onion, 100g halved cherry tomatoes, 10g chopped parsley, 20g olive oil, 2 tbsp lemon juice, 0.5 tsp chilli flakes and 0.5 tsp salt, then fork everything together.
- 3
Warm the 320g cooked rice through and divide it between two deep bowls.
- 4
Spoon the tuna mixture over the rice and lay the 136g sliced avocado on top.
