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Curry Spiced Tuna Protein Bowl: A Flavorful and Nutritious Meal

Curry Spiced Tuna Protein Bowl featuring pan-seared tuna, brown rice, roasted chickpeas, and refreshing cucumber raita.

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Curry Spiced Tuna Protein Bowl featuring pan-seared tuna, brown rice, roasted chickpeas, and refreshing cucumber raita.

Introducing a vibrant and nutritious Curry Spiced Tuna Protein Bowl that combines the rich flavors of pan-seared curry-crusted tuna with wholesome brown rice, roasted chickpeas, and refreshing cucumber raita. This meal not only satisfies your taste buds but also supports your fitness and wellness goals. With every bite, you’ll enjoy a symphony of flavors that make healthy eating feel exciting and rewarding.

This recipe is packed with protein, healthy fats, and essential nutrients. Tuna provides a lean protein source while chickpeas add fiber and complex carbohydrates, making this dish a fulfilling option for those looking to maintain energy levels throughout the day. The inclusion of cucumber raita not only adds creaminess but also offers probiotics for gut health. Together, these ingredients work harmoniously to give you a meal that fuels your body without sacrificing taste.

The Curry Spiced Tuna Protein Bowl is perfect for various occasions, whether you’re prepping for a busy week or hosting a lunch with friends. It can be served as a quick weekday dinner, a post-workout meal, or even a nutritious option for meal prepping. This dish is versatile enough to be enjoyed by both fitness enthusiasts and those simply looking to eat healthier. Serve it at casual gatherings or as part of your self-care routine!

Curry Spiced Tuna Protein Bowl featuring pan-seared tuna, brown rice, roasted chickpeas, and refreshing cucumber raita.

Curry Spiced Tuna Protein Bowl: A Flavorful and Nutritious Meal

Recipe by David Murphy

Difficulty

Intermediate

Servings

1 servings

Prep time

15 Mins

Cooking time

20 Mins

Ingredients

  • 200g fresh tuna
  • 2 teaspoons curry powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 150g brown rice
  • 200g canned chickpeas
  • 100g Greek yogurt
  • 50g cucumber, diced
  • Juice of 1 lemon
  • Fresh herbs for garnish (optional)

Instructions

  1. Season the tuna with salt, pepper, and curry powder on all sides.
  2. Heat a skillet over medium-high heat with a drizzle of oil.
  3. Add the seasoned tuna to the skillet and sear for 2-3 minutes per side until cooked to your liking.
  4. While the tuna is cooking, prepare brown rice according to package instructions.
  5. In a separate pan, roast chickpeas in olive oil, salt, and additional spices for about 20 minutes or until crispy.
  6. For the cucumber raita, mix yogurt with diced cucumber, lemon juice, and a sprinkle of salt.
  7. Assemble the bowl with a base of brown rice, topped with the seared tuna, crispy chickpeas, and cucumber raita.
  8. Garnish with fresh herbs, if desired.

Nutrition Facts

Calories

600

Carbs

50

Protein

45

Fats

20