High-Protein Tuna & Veggie Grain Bowl is very colorful and delicious. It contains beets, olive oil, parsnips, Greek yogurt, carrots, herbs, lemon juice, tuna, seasonings, and farro. These items are very simple, so we don’t have to find them in the grocery store. This bowl contains Greek yogurt, so it is not good for a dairy-free diet; you have to use vegan yogurt for this purpose. It takes 50 minutes to prepare this dish, so we don’t have to spend much time in the kitchen to make it. This grain bowl stores properly, so it is good for making it in advance. Serve this grain bowl with hummus, quinoa, and feta crumbs.
STATS:
- Calories: 370 kcal
- Duration for Prep: Twenty minutes
- Serving size: 1
- Cook time: 30 minutes
- Cuisine: Mediterranean
- Total time: 50 minutes
- Course: Lunch, Dinner, Main Course
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Parchment paper
- Large mixing vessel
- Big baking sheet
- Cutting board
- Small bowl
- Whisk
- Knife
INGREDIENTS:
- 2 beets
- One teaspoon lemon zest
- 2 parsnips
- 2 carrots
- 3 tbsp. olive oil
- 1 tsp. dried oregano
- ¾ tsp. salt, divided
- ½ cup Greek yogurt — whole-milk
- 1 tbsp. lemon juice
- 1 tbsp. parsley
- 2 cups cooked farro
- 2 cans chunk light tuna
INGREDIENT NOTES:
BEETS:
- We have to utilize the beets to make this delicious and flavorful dish. It is best to utilize the fresh beets and cut them into equal sizes so they get roasted and cook in equal time.
PARSNIPS:
- They will add an earthy and sweet taste naturally to the bowl. We have to add the firm parsnips, peel them, then dice them.
CARROTS:
- Add the carrots to include the sweet taste and color in the dish. They will also provide vitamin A, and we have to make equal-sized pieces to cook at the same time.
OLIVE OIL:
- Add the olive oil to roast the vegetables so they get brown beautifully. It will also include the good fats and also offers the Mediterranean flavor.
GREEK YOGURT:
- We have to add the whole-milk plain Greek yogurt to this bowl. It offers a tangy taste and protein.
FARRO:
- Add the farro to include the protein & fiber in this dish. It will also add a chewy texture, and we have to cook it as per the pack.
TUNA:
- Add the light chunk tuna to include the protein, and it also makes this bowl filling. We have to strain it properly, then add it to the vessel.
INSTRUCTIONS:
- Heat the oven to 220 °C and put the parchment on the tray.
- Add the vegetables to the big bowl and add the 2 tbsp. olive oil, & sprinkle salt and oregano.
- Then toss them to combine the components and spread the veggies on the tray.
- Now put the tray in the oven and roast the vegetables for 25 to 30 minutes till the vegetables get soft and lightly browned.
- Add the lemon juice, Greek yogurt, parsley, Lemon zest, olive oil, & salt in the small vessel and mix with the whisk till it gets smooth.
- Strain the tuna properly, then flake it with a fork.
- Include the farro in 4 bowls equally, then evenly add the roasted vegetables & tuna.
- Now add the lemon herb yogurt sauce to each serving and serve the dish.
- Add the sauce: Drizzle the lemon-herb yogurt sauce over each bowl or serve it on the side.
SERVING SUGGESTIONS:
FRESH & LIGHT:
- Lemon Wedges
- Arugula Salad
- Mixed Greens
DIPS & SPREADS:
- Hummus
- Tzatziki
- Baba Ganoush
BREAD & GRAINS:
- Garlic Flatbread
- Quinoa
- Couscous
PROTEIN:
- Roasted Chickpeas
- Hard-Boiled Eggs
- Edamame
TOPPINGS:
- Crumbled Feta
- Toasted Pumpkin Seeds
- Sunflower Seeds
TIPS:
- We have to make all vegetables the similar size so they roast in equal time.
- Don’t add lots of vegetables in one pan, or they get steamed instead of getting roasted.
- We have to cook the farro in advance so it gets assembled quickly.
- Add more tuna or extra Greek yogurt to increase the protein.
STORAGE INFORMATION:
FRIDGE:
- Add the grain bowl to the vessel and store it for three days.
FREEZER:
- Add the cooked farro and roasted vegetables in separate containers and freeze for 2 months.
FAQs:
What to add in place of farro?
- We would include quinoa to make this dish. It doesn’t contain gluten and provides the same good texture.
Will I include salmon in this grain bowl?
- Yes, we would easily include the salmon, and it offers the same protein but a more indulgent flavor.
Can we make it before the requirement?
- Yes, prepare the roasted vegetables, yogurt sauce, tuna, and farro in advance, store them separately, and assemble the bowl fresh for the best texture.
Will I add low-fat Greek yogurt?
- Yes, we would easily include the low-fat Greek yogurt to make the sauce light.
Does farro contain gluten?
- Farro is a variety of wheat, so it contains gluten as well. We have to use quinoa or a non-gluten grain for this purpose.
NUTRITIONAL INFORMATION:
Potassium: 850 mg
Calories: 370 kcal
Net carbs: 42 g
Serving size: 1
Iron: 3.8 mg
Total carbs: 49 g
Serving: 4
Vitamin A: 6500 IU
Fiber: 7 g
Calcium: 105 mg
Protein: 21 g
Sodium: 590 mg
