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SPICY TUNA AND EDAMAME RICE BOWL
14

SPICY TUNA AND EDAMAME RICE BOWL

NUTRITION
HEALTHY RECIPES
Feb 06, 2025

SPICY TUNA AND EDAMAME RICE BOWL

The spicy tuna and edamame rice bowl is a flavourful, protein-packed meal inspired by Japanese cuisine. Sushi rice forms the base, providing a slightly sticky and subtly seasoned foundation. Canned tuna is mixed with spicy mayo, creating a creamy and fiery topping. Shelled edamame adds a satisfying crunch, while sesame seeds enhance the nutty depth of the dish. This bowl is perfect for a quick lunch or dinner, offering a balance of protein, healthy fats and complex carbohydrates. It’s easy to prepare and customisable with additional toppings such as avocado, seaweed, or pickled ginger. The combination of spicy tuna and edamame makes this dish both nutritious and indulgent. Whether you’re meal-prepping or craving a fresh and satisfying meal, this bowl is a great choice for sushi lovers looking for a simple, no-roll alternative.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Japanese, Asian

PREPARATION/TECHNIQUES

Boil, One-Pot Wonders, No-Cook

OCCASION/HOLIDAY

Quick Lunch, Summer, Meal Prep, Healthy Eating

SPECIAL CONSIDERATION/DIETARY CONCERNS

High Protein, Healthy, Quick & Easy

DISH TYPE

Bowl, Rice Dish, Main Dish

INGREDIENTS OF SPICY TUNA AND EDAMAME RICE

  • 50g sushi rice, cooked
  • 50g canned tuna, drained
  • 20g edamame, shelled
  • 1 tbsp spicy mayo
  • 1 tsp sesame seeds

FULL NUTRITIONAL INFORMATION

  • Calories: 320 kcal
  • Protein: 28g
  • Carbohydrates: 35g
  • Fats: 9g
  • Fibre: 3g

PREPARATION FOR SPICY TUNA AND EDAMAME RICE

  • Cook Sushi Rice: Rinse the sushi rice under cold water until the water runs clear. In a pot, combine 120ml of water and the rice. Bring to a boil, then reduce the heat and simmer for 15 minutes. Remove from heat and let it rest, covered, for 10 minutes. Fluff the rice with a fork.
  • Prepare The Tuna Mixture: In a small bowl, mix the drained tuna with the spicy mayo until it is well combined. Adjust the amount of spicy mayo based on your preference for heat.
  • Prepare The Edamame: If using frozen edamame, boil or steam it for 2-3 minutes, then rinse with cold water and drain.
  • Assemble The Bowl: Place the sushi rice at the bottom of a serving bowl. Arrange the spicy tuna on one side and the edamame on the other.
  • Garnish And Serve: Sprinkle sesame seeds over the bowl. Optionally, add sliced green onions, nori strips, or avocado for extra flavour. Serve immediately.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS FOR SPICY TUNA AND EDAMAME RICE BOWL

  • Perfect Sushi Rice: Rinse the rice thoroughly before cooking to remove excess starch and achieve the right texture.
  • Spicier Kick: Increase the heat by adding a dash of sriracha or crushed red pepper flakes to the spicy mayo.
  • Creamier Consistency: Mix the tuna with a bit of soy sauce or rice vinegar for a more balanced flavour.
  • Crunchy Texture: Add crispy tempura flakes or crushed nori for extra texture.
  • Serving Suggestion: Pair with miso soup or a side of pickled ginger for a complete meal.

VARIATIONS

  • Low-Carb Version: Substitute sushi rice with cauliflower rice or mixed greens for a lighter option.
  • Vegan Alternative: Replace tuna with mashed chickpeas or marinated tofu crumbles for a plant-based twist.
  • Extra Protein: Add a soft-boiled egg or grilled salmon for more protein.
  • Citrus Flavour: Squeeze fresh lime or yuzu juice over the bowl for a tangy contrast.
  • Gluten-Free Option: Ensure the spicy mayo is made with gluten-free ingredients or substitute it with plain Greek yoghurt.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container for up to 2 days. Keep the spicy mayo separate to maintain texture.
  • Meal Prep: Cook the sushi rice and prepare the tuna mixture ahead of time for an easy, grab-and-go meal.
  • Freezing: Not recommended, as sushi rice and tuna do not freeze well and can become mushy when thawed.
  • Reheating: Enjoy cold or let the rice sit at room temperature for 10-15 minutes before eating for the best texture.

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