Whether you eat meat or not, you’re going to love this Tuna Burger recipe. It’s a light yet super filling protein, perfect for amping up these Power Bowls. You’ll get a range of nutrients from all the different colored vegetables, not to mention the aesthetic appeal!
“Power to the plants” is my mantra. There’s good reason why farmer’s markets are my happy place. Also why my fridge overflows with fresh produce whenever I go grocery shopping. But it’s how I make bowls like this one, so no complaints.
Once a doctor told me to stop eating salad for a little while and I just sat and stared at him, totally speechless. He just eliminated the bulk of my diet! Thankfully that didn’t last very long because I was at a complete loss during meals. Until that period I didn’t fully realize how many plants I actually eat. It was always a given, like the fact that I’d be thirsty if I didn’t drink water.
Despite the way it may sound, you know I’m no vegan, although I do dig meatless Mondays. So when you’re craving burgers but don’t want meat, what do you do? Make the most of the opportunaty. *drop the mic*
Okay, okay, fine, I typed “tuna puns” into Google. I’m more of an accidental punster than your on-demand performing type. Know what will be on demand, though? This tuna burger. I shocked myself a little bit with how easy they were to make, but decided not to question it any further. You know what they say about those Trojan horses.
Simply dump ingredients into a bowl and smush it all together with your hands. Because why dirty a fork when you already have two highly effective tools at the end of your arms? Instead you can get out all your stress from professors who give finals early since it’ll be easier for you during finals. Except that this is when every class has final projects and presentations due, so it’s harder.
Man, I could use another round of kitchen therapy.
For realsies, though, put this tuna burger on your menu, in pen since it’ll be sticking around. They’re lighter than hamburgers, perfect for meatless Monday, and even gluten-free. Also, they go really well with these Power Bowls.
It’s my version of those buddha bowl that I see all over the interwebs and proceed to salivate over. Um, hello radiantly colorful plant goodness waiting to jump onto my fork, I’ll keep you around any day of the week. The goal is to have a wide variety of colors on your plate so that you get more nutrients. You want your meal to be like every college admissions brochure claim– we have diversity!
While this isn’t a comprehensive list, these are a few of the nutritional benefits from eating the rainbow. I always start with a base of dark leafy greens for fiber, iron, and folate. Next, I go for a handful of reds or oranges for carotenoids. Cucumbers contain pantothenic acid, a B vitamin that helps your body metabolize macronutrients, while red onions have some vitamin C. Finally, I’ll go for some form of whole grain or legume for some added bulk to fill me up. We’re covering all our bases with the brown rice in the tuna burger and the chickpeas in the power bowls.
I ate this bowl for lunch after taking pictures (benefits of the food blogger life) and didn’t feel hungry for hours. Not even during my usual snack time. If that’s not a testament to the “power” portion of the dish, then I don’t know what is.
Now go get yourself some-fin to mix and mash your burgers in.
If you try this recipe, I’d love your feedback. Leave a comment below, save it on Pinterest, or tag #lensesandlentils on Instagram so that I can see your creations!
- FOR THE TUNA BURGERS
- 12 oz canned tuna, drained
- 1 cup cooked brown rice
- 1 egg
- 4 tbsp spicy brown mustard
- 1 tsp onion powder
- 1 tsp garlic powder
- ½ tsp paprika
- ½ tsp chili powder
- ¼ tsp kosher salt
- black pepper to taste
- olive or avocado oil
- FOR THE POWER BOWLS
- baby spinach
- 1 large cucumber, sliced
- 1 red bell pepper, sliced
- 1 can chickpeas, drained and rinsed well
- ½ cup sun dried tomato slices
- ½ red onion, sliced thinly
- 2 avocados
- lemon juice, optional
- In a mixing bowl, combine all ingredients except the oil. Use your hands or a fork to make sure that everything gets fully distributed and the tuna is broken up well. I find hands more effective here.
- Heat enough oil to coat the bottom of a large pan over medium high heat. Form the tuna mixture into 10 patties, flattening each slightly with your hands.
- Depending on the size of your pan, gently place the patties into the hot oil (I was able to fit 4 at a time with space between). Cook for 5-7 minutes a side. If the patty seems like it is not sticking together well, then let it continue cooking for a little longer before flipping it over. They should be lightly browned on each side.
- Remove to a plate to cool. Store in the fridge for 1 week.
- To assemble the power bowls: divide the spinach between 4 bowls. Arrange the remaining vegetables on top, then finish it off with 1 or 2 tuna burgers. Pour a little lemon juice on top if desired.