Healthy Cauliflower Rice Bowl: Tuna, Roasted Veg & Quinoa

GLUTEN FREE II DAIRY FREE II SOY FREE II NUT FREE II SESAME FREE

This is a delightful way to incorporate cauliflower rice, which has become a polarizing trend. It is a great method to bulk up quinoa in a low-calorie recipe.

Using cauliflower rice in other recipes like using it as a pizza base is a clever way to disguise vegetables for the kiddies who are picky eaters too.

This recipe is perfect for those watching their calorie intake, as it contains less than 550 calories per portion. It's a filling bowl of nourishment, and there's something comforting about roasted vegetables. This dish is suitable for both lunch and dinner, and you can also take the leftovers to work the next day.

Notes on ingredients

Tuna

I used frozen tuna fillets as they were more cost-effective. Fresh would also be a great choice.

Quinoa

I used tricolour quinoa in this recipe. It’s a colourful combination of white, red and black grain-like seeds, which have a nutty flavour when cooked. White quinoa will work just the same. Other gluten-free grains you could use instead could be millet, amaranth, and buckwheat.

Ingredients

FAQ’s

• How do I make cauliflower rice? To make cauliflower rice, simply chop cauliflower into small florets and pulse them in a food processor until they resemble rice-like grains.

• Can I use pre-packaged cauliflower rice instead of making it from scratch? Absolutely! Pre-packaged cauliflower rice is a convenient option if you're short on time or prefer convenience.

• Can I use canned tuna instead of fresh tuna? Yes, you can use canned tuna as a substitute for fresh tuna in this recipe. Just make sure to drain the canned tuna before adding it to the cauliflower rice bowl.

• What vegetables can I add to my cauliflower rice bowl? You can add various vegetables to your cauliflower rice bowl, such as diced bell peppers, sliced cucumbers, shredded carrots, cherry tomatoes, or avocado slices. Feel free to mix and match based on your preferences.

• Can I use a different type of fish instead of tuna? A: Absolutely! If you're not a fan of tuna, you can substitute it with other types of fish like salmon, cod, or halibut. Adjust the cooking time accordingly based on the type of fish you choose.

• How can I add more flavour to my cauliflower rice bowl? You can enhance the flavour of your cauliflower rice bowl by adding seasonings like soy sauce, lime juice, garlic powder, sesame oil, or fresh herbs like cilantro or basil. Experiment with different combinations to find your preferred taste.

• Can I make this recipe ahead of time? While it's best to enjoy the cauliflower rice bowl with tuna immediately after preparing it, you can pre-cook the cauliflower rice and chop the vegetables in advance to save time. Please store the ingredients separately and assemble the bowl when you're ready to serve.

• How can I store leftovers from the cauliflower rice bowl? If you have any leftovers, store them in an airtight container in the refrigerator for 2-3 days. However, note that the texture may change slightly due to the moisture in the ingredients.

• Can I serve this dish cold? A: Yes, you can serve the cauliflower rice bowl with tuna, either warm or cold, depending on your preference. Just ensure to heat the tuna and cauliflower rice thoroughly if serving warm.

• Can I make this recipe spicy? Absolutely! If you enjoy spicy food, you can add ingredients like chili flakes, sriracha sauce, or diced jalapenos to give the cauliflower rice bowl a kick of heat. Adjust the amount of spice based on your tolerance level.

• Can I customise this recipe to my liking? Definitely! This recipe serves as a base, and you can customise it to your liking by adding or substituting ingredients. Feel free to get creative and make it your own by adding different vegetables and herbs.

• Is this recipe suitable for a low-calorie diet? A: Yes, this cauliflower rice bowl with tuna recipe is generally considered a healthy and low-calorie option. However, the calorie content may vary depending on the specific ingredients and portion sizes used.

• Can I use frozen cauliflower rice instead of fresh cauliflower? Yes, you can use frozen cauliflower rice as a convenient alternative to fresh cauliflower. Just make sure to thaw and drain it before using in the recipe.

• Can I add a sauce or dressing to the cauliflower rice bowl? Absolutely! You can drizzle your cauliflower rice bowl with your favourite sauce or dressing to further enhance the flavours. Some popular options include soy-ginger dressing, peanut sauce, or lemon-tahini dressing. Experiment with different combinations to find your favourite.

• Can I add protein sources other than tuna to this recipe? Yes, you can add other protein sources to this recipe. Grilled chicken, prawns, tofu, or chickpeas are all great alternatives to tuna. Adapt the cooking time and seasonings accordingly to complement your chosen protein.

4 Portions - 30 minutes prep & cooking time

Step by step

Recipe

• 4 x 110g tuna fillets

• juice of 1 lemon and 4 slices of lemon

• salt & pepper

• 100 g quinoa ( tricolour if you can get hold of some)

• 3 cloves of garlic

• 45 ml olive oil

• 200 g cauliflower

• 350g sweet potato peeled and cut into cubes

• 230 g butternut squash cut into cubes

• 2 red onions cut into wedges

• 2 large carrots cut into cubes

• 1 broccoli cut into florets

Basil dressing

• 30g basil

• 45 ml extra virgin olive oil

• 1 clove garlic

• 15 ml apple cider vinegar

• 1 tsp honey

• salt & pepper

Method

1. Preheat the oven to 200 degrees. Add the vegetables to a roasting tray with the oil, crushed garlic and seasoning and roast in the oven for 25 minutes.

2. Line another baking tray with foil, place your tuna on the tray and squeeze the juice of a lemon over the tuna with a splash of water, salt & pepper. Cover with foil and cook in the oven for 15 minutes.

3. Prepare the cauliflower by removing the outer leaves and chop up, including the stalks and blend in a food processor until it resembles breadcrumbs.

4. Cook the quinoa in a saucepan as per the instructions on the packet. It should take 15 minutes. After 10 minutes of cooking, add the cauliflower rice. Add the broccoli at the last 3 minutes of the cooking time.

5. Drain the quinoa, broccoli and cauliflower rice and then add the quinoa and cauliflower rice back to the saucepan with the lid on and leave to one side so that it steams, which will make the quinoa really fluffy. (Take out the broccoli.)

6. To make the dressing, add all the ingredients into a Nutri Bullet or similar and blend. Add this to the quinoa mixture

7. Once the roasted vegetables are cooked. Assemble by, adding the quinoa and cauliflower rice to 4 bowls, place the fish on top, drizzle over with some basil oil, and serve with a wedge of lemon.

Variations

Feel free to substitute any fish in this recipe, or you can use tiger prawns too. You can also use any herb of your choice dill or coriander would be great options. If you would like to learn some new cooking skills, why don’t you look at some of the cookery classes that I offer here. Don’t forget to sign up for my weekly recipe newsletter.

Looking for anything?

Browse all Articles

All Categories

• Allergies & Intolerances
• Eating Psychology
• Food and Ingredients
• Health & Wellbeing
• Recipe collections

Latest articles

Latest Recipes

Follow along on Instagram

You might also like these recipes: