Healthy Recipes

Avocado and tuna brown rice bowl

It's heaven in a bowl – big flavour, lots of colour, and a whole lot of goodness.

By Emma Knowles
  • 15 mins preparation
  • 45 mins cooking plus standing
  • Serves 4
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Tuna and avocado are a magic match, especially when we're talking raw tuna and perfectly ripe, just firm avocado. Add a grassy matcha dressing to the mix and pile the lot on top of a nutty brown rice and seaweed pilaf, and you've got heaven in a bowl.

Ingredients

  • 400 gm (2 cups) brown rice
  • 10 gm dried wakame, thinly sliced
  • 300 gm diced fresh tuna
  • 150 gm podded frozen edamame, defrosted
  • 1 Lebanese cucumber, halved lengthways and sliced
  • 2 spring onions, thinly sliced
  • 2 avocado, halved and thinly sliced
  • Roasted sesame seeds, to serve
Matcha-ginger dressing
  • 1 tsp matcha
  • 70 ml vegetable oil
  • 1½ tbsp brown rice vinegar
  • 2½ tsp tbsp tamari
  • 1⁄2 tsp finely grated ginger

Method

  • 1
    Bring rice, wakame, 1 tsp salt and 1.25 litres water to the boil in a saucepan, then reduce heat to low-medium, cover with a tight-fitting lid and cook until rice is tender (35-40 minutes). Remove from heat and stand covered for 10 minutes to steam.
  • 2
    Meanwhile, for matcha-ginger dressing, whisk matcha and 1 tbsp hot water in a bowl until smooth, add remaining ingredients and whisk to combine.
  • 3
    Divide rice among serving bowls. Combine tuna, edamame, cucumber and spring onion in a bowl, drizzle with a little matcha dressing to taste and toss to combine. Divide among bowls, then top each with half a sliced avocado. Drizzle with extra matcha dressing, scatter with sesame seeds and serve.