Mediterranean Tuna & Hummus Bowl Recipe

February 19, 2025

The Mediterranean diet is celebrated for its health benefits, vibrant flavors, and fresh ingredients. One of the simplest and most delicious ways to enjoy this cuisine is by preparing a Mediterranean Tuna & Hummus Bowl. This recipe is packed with protein, fiber, and healthy fats, making it an excellent option for a quick lunch or a light dinner. Whether you’re meal prepping for the week or whipping up a last-minute meal, this dish is sure to satisfy your taste buds and keep you energized.

In this article, we will cover:

Health Benefits of a Mediterranean Diet

Key Ingredients for a Mediterranean Tuna & Hummus Bowl
Step-by-Step Recipe
Variations and Substitutions

Pairing Ideas and Serving Suggestions
Nutritional Information
Frequently Asked Questions

Let’s dive into this delicious and nutritious recipe!

Health Benefits of a Mediterranean Diet

The Mediterranean diet is widely recognized for its health benefits, which include reducing the risk of heart disease, improving brain function, and promoting overall longevity. Here are some key benefits of following this diet:

1. Rich in Healthy Fats

The Mediterranean diet emphasizes healthy fats from olive oil, nuts, and fish. These fats are high in omega-3 fatty acids, which help reduce inflammation and support heart health.

2. Packed with Protein and Fiber

Tuna is an excellent source of lean protein, while hummus, made from chickpeas, is rich in both protein and fiber. This combination helps with muscle growth, digestion, and satiety.

3. Loaded with Antioxidants

Fresh vegetables, olives, and herbs used in Mediterranean dishes are packed with antioxidants, which help combat oxidative stress and support immune health.

4. Supports Weight Management

Because this diet is rich in whole foods and low in processed ingredients, it helps with weight management by providing balanced nutrients without excessive calories.

Now that you know why this dish is so beneficial, let’s take a closer look at the ingredients.

Key Ingredients for a Mediterranean Tuna & Hummus Bowl

This recipe is built around fresh, wholesome ingredients that bring out the best of Mediterranean flavors.

1. Tuna

Why It’s Good: A great source of lean protein and omega-3 fatty acids.

Options: Use canned tuna in olive oil for extra flavor or fresh grilled tuna for a gourmet touch.

2. Hummus

Why It’s Good: A creamy and protein-rich base made from chickpeas, tahini, olive oil, and lemon juice.
Options: You can use classic hummus or try flavors like roasted red pepper, garlic, or spicy harissa hummus.

3. Fresh Vegetables

Cucumber: Adds a refreshing crunch.
Cherry Tomatoes: Provide natural sweetness and antioxidants.
Red Onion: Enhances flavor with a mild sharpness.

Kalamata Olives: Give a briny and tangy contrast.

4. Whole Grains (Optional)

Quinoa, Bulgur, or Brown Rice: A fiber-rich addition that makes the bowl more filling.

5. Mediterranean Herbs & Spices

Parsley or Cilantro: Freshens up the dish.

Cumin & Paprika: Adds depth of flavor.
Za’atar or Sumac (Optional): Elevates the Mediterranean taste.

6. Toppings & Extras

Feta Cheese: Adds a salty, creamy texture.

Lemon Juice & Olive Oil: Enhances the freshness and richness.
Pine Nuts or Almonds: Provides extra crunch and nutrition.

Step-by-Step Mediterranean Tuna & Hummus Bowl Recipe

Ingredients (Serves 2-3)

For the Bowl:

1 can (5 oz) of tuna (preferably in olive oil)

½ cup hummus (store-bought or homemade)
½ cup cherry tomatoes, halved
½ cup cucumber, diced

¼ cup red onion, thinly sliced
¼ cup kalamata olives, sliced
½ cup cooked quinoa (optional)

¼ cup feta cheese, crumbled

For the Dressing:

2 tbsp extra virgin olive oil
1 tbsp fresh lemon juice

½ tsp cumin
½ tsp paprika
Salt & black pepper to taste

Toppings (Optional):

Chopped parsley or cilantro
Pine nuts or almonds
A sprinkle of za’atar or sumac

Instructions:

Step 1: Prepare the Ingredients

Drain the tuna and set it aside. If using fresh tuna, grill or sear it lightly with olive oil, salt, and pepper.
Dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and slice the olives.
Cook quinoa or another whole grain if including it in the bowl.

Step 2: Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, cumin, paprika, salt, and pepper until well combined.

Step 3: Assemble the Bowl

Start with the Base: Spread a generous scoop of hummus in the bowl.
Layer the Ingredients: Add tuna, cucumber, tomatoes, red onion, olives, and quinoa.

Drizzle the Dressing: Pour the lemon-olive oil dressing over the ingredients.
Finish with Toppings: Sprinkle with feta cheese, fresh herbs, and nuts for extra flavor and texture.

Step 4: Serve and Enjoy!

Serve immediately, or store in an airtight container for meal prep.

Pair with warm pita bread or whole-grain crackers for a complete Mediterranean experience.

Variations and Substitutions

This recipe is incredibly flexible! Here are some ideas to customize your bowl:

1. Swap the Protein:

Salmon or Grilled Chicken: If you prefer a different protein.

Chickpeas or Falafel: For a vegetarian-friendly version.

2. Try Different Hummus Flavors:

Roasted Red Pepper Hummus: For a sweet and smoky twist.
Spicy Harissa Hummus: For a touch of heat.

Garlic or Lemon Hummus: For extra zest.

3. Add More Greens:

Spinach, Arugula, or Kale: To increase fiber and vitamins.

4. Make It a Wrap or Sandwich:

Wrap the ingredients in a whole wheat pita or tortilla for a Mediterranean Tuna Wrap.

Pairing Ideas and Serving Suggestions

Best Side Dishes:

Whole Wheat Pita Bread – A perfect dipper for hummus.
Tabbouleh Salad – A refreshing grain salad with parsley, tomatoes, and lemon.
Roasted Vegetables – Such as zucchini, eggplant, or bell peppers.

Best Drinks to Pair:

Lemon Water with Mint – A hydrating and refreshing option.
Iced Hibiscus Tea – A tangy and antioxidant-rich drink.
White Wine (Pinot Grigio or Sauvignon Blanc) – If serving as a light dinner.

Nutritional Information (Per Serving)

Calories: ~400-450
Protein: ~30g
Carbohydrates: ~35g
Fat: ~18g
Fiber: ~8g

Frequently Asked Questions (FAQs)

1. Can I make this dish ahead of time?

Yes! Store the ingredients separately and assemble them just before eating for freshness.

2. What’s the best type of tuna to use?

Opt for tuna in olive oil for extra flavor, but water-packed tuna is a leaner option.

3. Can I make this bowl vegan?

Absolutely! Swap tuna for chickpeas or falafel, and skip the feta cheese.

Final Thoughts

The Mediterranean Tuna & Hummus Bowl is a healthy, delicious, and easy-to-make meal that fits perfectly into a balanced diet. With fresh ingredients, bold flavors, and endless customization options, it’s a dish you’ll want to make over and over again.

Give this recipe a try and bring a taste of the Mediterranean to your table! 🌿🍋🐟