Cold Tuna Rice Bowl with Lemon-Yoghurt Dressing

What you need

• Saucepan with a lid
• Small bowl for the dressing
• 4 meal-prep containers
• 4 small dressing pots

Ingredients

• 4 tinstuna in water— about 600 g drained, 150 g per bowl
• 280 grice— weighed dry
• 3 tbsprice vinegar
• 1 tspsugar— and a pinch of salt, for the rice
• 1 (about 300 g)cucumber, diced
• 250 gcherry tomatoes, halved
• 200 gsweetcorn
• 1/2 (about 60 g)red onion, thinly sliced
• 2spring onions, sliced
• 240 gGreek yoghurt 0% or skyr
• 1lemon— zest and juice
• 2 tspmustard
• 1 clovegarlic, grated
• 1 handfuldill, chopped
• 1/2 tspblack pepper— no extra salt — see the coach tip

How to make it

1. 1

   Cook the rice according to the packet. While it is still warm, fold through the rice vinegar with the sugar and a pinch of salt, then let it cool completely. Seasoned rice stays pleasant cold instead of drying into a brick — this is the step that makes a cold rice bowl worth eating.

2. 2

   Whisk the yoghurt, lemon zest and juice, mustard, garlic and dill together with plenty of pepper. Taste before you reach for salt: the tuna brings its own.

3. 3

   Dice the cucumber, halve the tomatoes and slice the onions. Drain the corn and the tuna properly — a wet tin is what makes the bowl watery by Wednesday.

4. 4

   Build the bowls with rice, then vegetables, then tuna flaked over the top in large pieces.

5. 5

   Pack the dressing in a separate pot and mix it in only when you eat. Dressing sitting on rice for two days turns it into a wet paste.

6. 6

   Keeps 2 days assembled. If you want it fresher, add the tuna and the cucumber on the morning you eat it and keep the rest packed from the start.

Per serving, roughly

Energy

~500 kcal

Protein

~45 g

Carbs

~63 g

Fat

~4 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations