Spicy Tuna & Chickpea Rice Bowl
A flavorful and budget-friendly bowl featuring canned tuna, chickpeas, and a touch of spice over fluffy rice.
15 min
Prep
25 min
Cook
4
Serves
450
Calories
Macros · per serving
28g protein
50g carbs
15g fat
Ingredients
For 4 servings
- 2 cans canned tuna
- 1 can canned chickpeas
- 1 cup long-grain white rice
- 2 cups water
- 2 tablespoons olive oil
- 1 red onion
- 2 cloves garlic
- 1 red bell pepper
- 1 teaspoon cumin
- 1/2 teaspoon cayenne pepper
- salt — to taste
- black pepper — to taste
- 1 lemon
- 1/4 cup fresh parsley
Instructions
- 1
Rinse the rice under cold water until the water runs clear.
- 2
In a medium saucepan, combine the rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and rice is tender.
- 3
While the rice is cooking, drain and rinse the chickpeas and set aside.
- 4
In a large skillet, heat the olive oil over medium heat. Add finely chopped red onion and sauté for 2-3 minutes until softened.
- 5
Add minced garlic and diced red bell pepper to the skillet. Cook for another 3-4 minutes until vegetables are tender.
- 6
Stir in the chickpeas, canned tuna, cumin, cayenne pepper, salt, and black pepper. Cook for 5 minutes, stirring occasionally until heated through.
- 7
Fluff the cooked rice with a fork and divide it evenly among 4 bowls.
- 8
Top each bowl with the tuna and chickpea mixture.
- 9
Squeeze fresh lemon juice over each serving and garnish with chopped parsley.
Cook it this week.
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