Spicy Tuna Rice Bowl with Avocado & Cucumber

How to Make It

1. 1

   Cook the Brown Rice

   If not using pre-cooked rice, rinse 100g dry brown rice under cold water until the water runs clear. Cook according to package instructions, typically 1 cup rice to 2 cups water, simmered covered for 35–40 minutes. Fluff with a fork and allow to cool slightly. Using brown rice instead of white increases fibre, slows glucose absorption, and provides more sustained energy.

   Tip: Cook a larger batch of rice at the start of the week and refrigerate for up to 4 days to make this meal even faster to assemble.
2. 2

   Prepare the Spicy Tuna Mixture

   Drain the canned tuna thoroughly and place in a mixing bowl. In a separate small bowl, whisk together the Greek yogurt, sriracha, low-sodium soy sauce or tamari, sesame oil, lime juice, minced garlic, and grated ginger until smooth and well combined. Add the dressing to the tuna and gently fold to coat evenly without breaking the tuna down too finely. Taste and adjust the sriracha level as desired.

   Tip: Greek yogurt replaces traditional mayonnaise here, cutting saturated fat significantly while doubling the protein content of the dressing. It also provides probiotics that support gut health.
3. 3

   Prepare the Fresh Toppings

   Slice the cucumber into thin half-moon rounds and set aside. Halve the avocado, remove the pit, and slice or dice the flesh. Squeeze a small amount of lime juice over the avocado immediately to prevent browning. If using frozen edamame, cook according to package directions — typically 3–4 minutes in boiling water — then drain and set aside.

   Tip: Avocado provides heart-healthy monounsaturated fats that support satiety and help the body absorb fat-soluble vitamins from the vegetables in the bowl.
4. 4

   Assemble the Bowls

   Divide the warm brown rice evenly between two wide, shallow bowls. Spoon the spicy tuna mixture over one section of the rice. Arrange the sliced cucumber, avocado, and edamame neatly around the tuna. Scatter shredded nori over the top if using. Finish with a sprinkle of sesame seeds, sliced spring onions, and a pinch of red chilli flakes if desired.

   Tip: For meal prep, store each component separately in airtight containers. Combine only when ready to eat to preserve texture. The spicy tuna mixture keeps refrigerated for up to 2 days.
5. 5

   Finish and Serve

   Serve the bowls immediately while the rice is still warm. If desired, add an extra light drizzle of low-sodium soy sauce or a few drops of sesame oil just before eating. For a more filling meal, add a side of miso soup or a small green salad with a rice vinegar dressing.

   Tip: For individuals managing blood sugar, allow the rice to cool to room temperature before reheating — this increases resistant starch content, which has a lower glycaemic impact than freshly cooked rice served hot.