A recipe for Niçoise Tuna Bowl is my contribution to this month’s Fish Friday Foodies theme of Buddha Bowls.
This recipe is basically a deconstructed Niçoise salad, with some twists to bring it into the definition of a Buddha Bowl (the theme this month chosen by Sue at Palatable Pastime). If you’re not familiar with them, Buddha Bowls (a food trend that’s been around for a bit) are one bowl meals that include healthy grains, vegetables and protein.
Another food trend that has been happening is the “Eat the Rainbow” concept. That is to say that it is incredibly healthy to eat foods from all of the color groups because of the variety of nutrition contained in each. So, this post combines the two trends, since my Buddha Bowl is a rainbow of color.
My rainbow consisted of the colors: red (cherry tomatoes), orange (cherry tomatoes and sweet bell pepper), yellow (hard-cooked eggs), green (fresh mung bean sprouts and green beans), blue (black rice) and violet (shallots).
In consideration of Summer, my bowl had very little cooking involved. The green beans were blanched for 2 minutes in the same water as the hard-cooked eggs, and of course, the rice cooked.
I used black rice, which is unbelievably healthy! It contains iron, vitamin E, and antioxidants (more than in blueberries). The bran hull of black rice contains one of the highest levels of anthocyanins found in food. The grain has a similar amount of fiber to brown rice and, like brown rice, has a mild, nutty taste. It takes about 35 minutes to simmer over low heat, so there isn’t much heating up the kitchen. So, there’s your healthy grain.
For vegetables there are tomatoes, sweet bell pepper, sprouts, green beans and shallots. My protein sources are the eggs and the tuna.
Drizzled with a bit of balsamic vinegar, this Buddha Bowl is healthy, beautiful and delicious. Do try it!
- ½ cup black rice, cooked according to package instructions, rinsed under cold water
- 4 hard-boiled eggs, peeled and quartered
- 1- 7 ounce can solid white albacore tuna, drained
- 1 cup cherry tomatoes, halved
- 1 cup sweet bell pepper, julienned (cut into strips)
- 1 cup fresh green beans, blanched for 2 minutes then plunged into ice
- 1 cup fresh mung bean sprouts
- ½ cup julienned shallots
- drizzle of balsamic vinegar
- Arrange all the ingredients into bowls, drizzle with vinegar and serve.