Oven-Roasted Asparagus and Tuna Rice Bowl with Feta and Cannellini Beans

Ingredients

- 1 cup brown rice
- 1 bunch asparagus, trimmed and cut into 2-inch pieces
- 1 can (5 oz) tuna fish, drained
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1/4 cup crumbled feta cheese
- 3 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 tablespoon cider vinegar
- 1 tablespoon red wine vinegar
- 1 teaspoon salt
- 1/2 teaspoon black pepper

Instructions

1. Cook the Brown Rice:
- Rinse 1 cup of brown rice under cold water.
- In a medium saucepan, add the rice with 2 cups of water and a pinch of salt.
- Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 45 minutes until the rice is tender and water is absorbed.

2. Prepare the Asparagus:
- Preheat your oven to 400°F (204°C).
- Place the asparagus pieces in a roasting pan.
- Drizzle with 1 tablespoon of olive oil and season with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
- Toss well to coat the asparagus evenly.
- Roast in the oven for 12-15 minutes until asparagus is tender and slightly charred.

3. Prepare the Dressing:
- In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 tablespoon of cider vinegar, and 1 tablespoon of red wine vinegar. Set aside.

4. Combine Ingredients:
- In a large mixing bowl, combine the cooked brown rice, roasted asparagus, drained tuna, and drained cannellini beans.
- Pour the dressing over the mixture and toss gently to ensure everything is well combined.

5. Final Touches:
- Plate the rice mixture into serving bowls.
- Sprinkle with crumbled feta cheese.
- Serve warm or at room temperature.

Total Time

PT1H15M
1 hour and 15 minutes

Type of Dish

Lunch

Keywords

- Oven-roasted asparagus
- Tuna rice bowl
- Healthy lunch recipe
- Feta cheese
- Cannellini beans
- Brown rice
- Easy lunch idea
- Vegetarian-friendly
- Mediterranean flavors
- Quick meal prep

Recipe Yield

Feeds 4 adults

Calories

Total: 1050 calories

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