Healthy Albacore Tuna Buddha Bowls

Albacore Buddha Bowl Recipe ~ theviewfromgreatisland.com
Albacore Buddha Bowls are quick, easy, high protein meals that can be made from pantry staples in under 30 minutes. ~ theviewfromgreatisland.com

I make my quick and easy Albacore Tuna Buddha Bowls with pantry staples, and they’re packed with flavor, protein, and vibrant nutrition.

This post is is sponsored by Genova Seafood®, and as you know, I greatly appreciate your support of my brand partners — I only work with companies that I love, and they help keep TVFGI up and cooking!

Albacore Buddha Bowl is made with protein rich wild caught tuna on a bed of red quinoa ~ theviewfromgreatisland.com

There’s been a quiet revolution in the world of lunches and dinners lately, and it’s all about the bowl.  I’m in love with the concept of Buddha Bowls…you might know them as gloryblissglownourishmacro — or power bowls, but whatever you call them, they’re a healthy and delicious way to eat. They typically contain lean protein, whole grains, vegetables, some type of sauce, and extras like nuts, seeds, or sprouts, and they’re worlds away from the uptight plate of meat, starch and veg we grew up with.  This is a frugal way to eat, too — next time you think there’s nothing in the house, try a Buddha bowl, you probably have all the ingredients on hand.

TIP: Not sure what goes with what?  Relax — this is a freewheeling way to eat, forget the old rules about appropriate food pairings —- if it looks pretty and tastes good, add it in!

Albacore Buddha Bowl with red quinoa, albacore tuna, cucumber, avocado, olves, feta cheese and chickpeas for a powerhouse meal! ~ theviewfromgreatisland.com

I’m creating my Albacore Buddha Bowls entirely from the pantry and what’s leftover in the fridge.  I look for appealing colors and textures to craft my masterpiece.  Protein rich Genova wild caught albacore tuna is the centerpiece for my bowls.  To be honest Genova has changed my whole attitude toward canned tuna.  I grew up with dry, flavorless tuna that was really only good when it was swimming in mayo…Genova albacore is a gorgeous filet packed in pure olive oil with a touch of salt, and we eat it right out of the can (btw their new EZ-open cans with pull tab lids make that super convenient.)

Genova Wild Caught Albacore Tuna for Albacore Buddha Bowls ~ theviewfromgreatisland.com

TIP: Build your Buddha bowl on a base of whole grains, rice, beans, noodles, or greens.  Think outside the box and consider unusual varieties like barley, spelt, red or wild rice, black-eyed peas, or soba (buckwheat) noodles.  The base will provide protein, energy, and a backdrop for your toppings.  For the bowls pictured in this post I used red quinoa, (a variety just like the white) and farro (an ancient wheat grain.) Make a big batch of your base at the beginning of the week so you can whip up your bowls easily.

Healthy, low calorie, and protein rich Albacore Buddha Bowl ~ theviewfromgreatisland.com

You can structure your Buddha bowl to suit your dietary needs ~ it can be vegetarian, vegan, low carb, high protein, nut free, dairy free, whole 30…what ever you like.  My albacore Buddha bowls, made with tuna and red quinoa or farro are super high in protein.  Some of my favorite toppings are:

  • avocado
  • olives, both green and black
  • dried or canned beans of all kinds
  • feta or goat cheese
  • roasted beets, sweet potato, or winter squash
  • cucumber
  • colorful bell peppers
  • roasted red pepper or sun dried tomato
  • olive or artichoke tapenade
  • watercress or baby spinach
  • sprouts
  • sunflower seeds, pine nuts, or sesame seeds
  • hard cooked egg
  • shredded red cabbage
  • fresh herbs

TIP: A vivid flavored sauce or dressing is an important element in any Buddha bowl, and ties everything together.  In this case I made a lemon vinaigrette with extra virgin olive oil and lots of fresh oregano.  I think fresh oregano gets a bad rap from some chefs as being overpowering, but I don’t agree.  I think it adds a wonderful herby flavor that hasn’t been done to death (I’m looking at you basil.)

Albacore Buddha Bowl made with Genova Wild Caught Tuna ~ theviewfromgreatisland.com

Albacore Buddha Bowls

Albacore Buddha Bowls

Ingredients

    farro albacore bowl
  • 1 1/2 cups cooked and cooled farro
  • 1 5-ounce can Genova Wild Caught Albacore Tuna (don't drain)
  • 1/4 cup canned white beans, drained and rinsed
  • 1/4 cup black olives, rough chopped
  • 1 small golden beet, roasted and cut in wedges
  • a spoonful of olive tapenade
  • 1/4 cup roasted red peppers
  • a handful of watercress
  • fresh herbs for garnish
    red quinoa albacore bowl
  • 1 1/2 cups cooked and cooled red quinoa
  • 1 5-ounce can of Genova Wild Caught Albacore Tuna (don't drain)
  • 1 hard cooked egg, halved
  • 1/4 yellow pepper, cut in strips
  • 1/4 cup shredded raw red cabbage
  • 1/4 cup diced cucumber
  • 1/4 cup drained and rinsed garbanzo beans
  • 1/4 cup black olives, chopped
  • 1/2 hot red pepper (or jalapeno) thinly sliced
  • black sesame seeds for garnish
    lemon oregano vinaigrette
  • 1/4 cup extra virgin olive oil
  • juice of 1/2 lemon
  • 2 Tbsp chopped fresh oregano
  • salt and pepper to taste

Instructions

  1. Put your base ingredient, farro or quinoa, into a small bowl.
  2. Remove the tuna from the can and place it in the middle of the bowl. There's no need to drain the tuna since it's packed in olive oil.
  3. Arrange the rest of the ingredients around the edges of the bowl.
  4. Whisk together the dressing ingredients (the amounts above are for one salad) and drizzle over everything.
https://theviewfromgreatisland.com/buddha-bowl-recipe/

notes:

  • You can package these bowls in layers in a mason jar for a cute portable lunch.
  • You could also do this is a broad, shallow salad bowl for a crowd, I think it would be great to serve at a luncheon or brunch.
  • Love tuna as much as I do?  Check out my Wild Caught Tuna Crostini.

Albacore Buddha Bowl Recipe ~ theviewfromgreatisland.com

 

don’t forget to pin it!

I make my quick and easy Albacore Tuna Buddha Bowls with pantry staples, and they're packed with flavor, protein, and vibrant nutrition. #fish #seafood #glowbowl #blissbowl #powerbowl #nourishbowl #glorybowl #cannedtuna #proteinbowl #ancientgrains #quinoa #healthy #dinner #lunch #recipe #glutenfree

 

If you’re interested in Genova, check out their site for more info, and recipes.  You can put your zip code into their Where to Buy section to see where my favorite tuna is sold in your area.

21 Comments

  • Reply
    Jules @ WolfItDown
    September 22, 2016 at 12:31 pm

    This is gorgeous! So many colours, flavours and textures – I love it!

    For a veggie version, I would probably swap tuna with hummous, but maybe sprinkle it with/add some crushed dry seaweed for that lovely oceanic flavour :D Yum! x

  • Reply
    Sara
    September 21, 2016 at 10:41 pm

    I was seriously just thinking that I needed to step up my lunch game, I’ve been grabbing whatever is around (blogging leftovers!) instead of eating healthy. I’m definitely trying this soon!

  • Reply
    John/Kitchen Riffs
    September 21, 2016 at 9:14 am

    I often buy that brand of tuna — it’s good stuff. And what a neat recipe! Just overflowing with goodness. Thanks!

  • Reply
    Cheyanne @ No Spoon Necessary
    September 20, 2016 at 12:49 pm

    Oh I love anything in bowl form… Especially Buddha bowls! These are gorgeous, Sue! And I love that you used Albacore! Such an easy, yet healthy and delicious meal! Cheers, friend!

  • Reply
    guy23
    September 20, 2016 at 12:38 pm

    I make something like this with a light soy and wasabi dressing. It’s so good. Never tried it with tuna, though. It’s on the to-do list now. Genova’s the best.

  • Reply
    JWT
    September 20, 2016 at 11:55 am

    Totally agree, tuna in olive oil is a game changer…love these bowls!

  • Reply
    Karen Swan
    September 20, 2016 at 11:34 am

    These bowls look so delicious, especially the one with avocado–I can’t wait to try it. I agree with you about the goodness of Genova tuna. I found it in a local grocery store about six weeks ago, and it’s the only one I’ll buy. We love tuna salad, tuna and white beans, tuna casserole, etc. so I always make sure to have at least six cans in the pantry.

  • Reply
    Tricia @ Saving room for dessert
    September 20, 2016 at 11:10 am

    Tuna is such a great ingredient loaded with protein and flavor. I bet it tastes wonderful with all these beautiful and colorful buddha friends in the bowl! Lovely recipe!

  • Reply
    Karen @ Seasonal Cravings
    September 20, 2016 at 10:44 am

    I love buddha bowls and have never thought to add tuna. Great idea!

  • Reply
    Kylee
    September 20, 2016 at 10:02 am

    WOW. You make eating healthy look AMAZING!! That tuna looks really delicious.

    • Reply
      Sue
      September 20, 2016 at 10:19 am

      Canned tuna — who knew? ;)

  • Reply
    Janette@CulinaryGinger.com
    September 20, 2016 at 9:54 am

    This is a dish I could eat everyday for lunch and the colors are stunning.

  • Reply
    Anne Murphy
    September 20, 2016 at 9:30 am

    Oh, yes, the Italian tuna in oil is totally different from the (let’s be honest, sometimes mushy) tuna we so often think of… Much nicer when you feature it in a dish like this.

    And I need to remember grain bowls for lunch. I can put them together with the same methods I use to assemble salad, and make life so much easier!

  • Reply
    Natalie Tamara @TheTofuDiaries
    September 20, 2016 at 9:24 am

    I love Buddha bowls and agree that they’re such a great way of using up bits and bobs from around the kitchen. Yours is so wonderfully colourful!

  • Reply
    Angie@Angie's Recipes
    September 20, 2016 at 8:56 am

    Just curious…Isn’t buddha vegetarian? Don’t get me wrong, I love all those buddha bowls you have created, esp. the one with tuna..

  • Reply
    Marsha | Marsha's Baking Addiction
    September 20, 2016 at 8:54 am

    This looks so colourful and so delicious!

    • Reply
      Sue
      September 20, 2016 at 8:56 am

      Making it colorful is part of the fun of these Buddha Bowls :)

  • Reply
    Karen
    September 20, 2016 at 7:35 am

    I have been wanting to try a Buddha Bowl recipe for ages, and now I have seen yours, it is DEFINITELY on the menu this week – it looks and sounds utterly divine! Karen

  • Reply
    cheri
    September 20, 2016 at 7:13 am

    Such a wonderful way to put a meal together, love this concept Sue, great favorite toppings list.

  • Reply
    Jennifer @ Seasons and Suppers
    September 20, 2016 at 5:28 am

    Lovely bowl! So pretty and love the beautiful tuna. Such a treat!

    • Reply
      Sue
      September 20, 2016 at 7:24 am

      Thanks Jennifer, I love opening the tins of albacore because each one is so beautiful – I know that sounds strange…but it’s true ;)

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