Niçoise Grain Bowl

Nicoise Grain Bowl
  • Prep Time: 15 min.
  • Cook Time: 15 min.
  • Servings: 4

Inspired by the classic French salad, this combination takes canned tuna to a whole new level! To serve a larger group, simply add some baby arugula, kale or spinach for a fresh salad-style bowl.

Niçoise Grain Bowl

Nicoise Grain Bowl
  • Prep Time: 15 min.
  • Cook Time: 15 min.
  • Servings: 4

Inspired by the classic French salad, this combination takes canned tuna to a whole new level! To serve a larger group, simply add some baby arugula, kale or spinach for a fresh salad-style bowl.

INGREDIENTS

  • 1 pkg (250 g) GEOVITA Rice & Lentil Blend
  • 1 2/3 cups (400 mL) sodium-reduced chicken or vegetable broth
  • 2 cans (213 g each) tuna, drained
  • 2 cups (500 mL) each blanched green beans and halved grape tomatoes
  • 1/4 cup (60 mL) each halved black olives and sliced red onion
  • 4 hard-boiled eggs, quartered (optional)

Caper Vinaigrette:

  • 3 tbsp (45 mL) olive oil
  • 2 tbsp (30 mL) red wine vinegar
  • 1 tbsp (15 mL) each Dijon mustard and minced capers
  • 1/4 tsp (1 mL) each salt and pepper

DIRECTIONS

  1. Bring broth to a boil in a medium saucepan set over high heat. Add Geovita blend, reduce heat to low and stir. Cook, covered, for 10 minutes or until broth is absorbed.
  2. Divide grains between 4 serving bowls. Arrange an equal portion of tuna, green beans, tomatoes, olives and onion over grains. Garnish with hard-boiled eggs (if using).
  3. Caper Vinaigrette: Whisk olive oil, vinegar, mustard, capers, salt and pepper until well combined. Drizzle over grain bowls to serve.

Tip: To blanch beans, cook in boiling, salted water for 3 to 4 minutes; drain and rinse under cold running water until cool.

INGREDIENTS

  • 1 pkg (250 g) GEOVITA Rice & Lentil Blend
  • 1 2/3 cups (400 mL) sodium-reduced chicken or vegetable broth
  • 2 cans (213 g each) tuna, drained
  • 2 cups (500 mL) each blanched green beans and halved grape tomatoes
  • 1/4 cup (60 mL) each halved black olives and sliced red onion
  • 4 hard-boiled eggs, quartered (optional)

Caper Vinaigrette:

  • 3 tbsp (45 mL) olive oil
  • 2 tbsp (30 mL) red wine vinegar
  • 1 tbsp (15 mL) each Dijon mustard and minced capers
  • 1/4 tsp (1 mL) each salt and pepper

DIRECTIONS

  1. Bring broth to a boil in a medium saucepan set over high heat. Add Geovita blend, reduce heat to low and stir. Cook, covered, for 10 minutes or until broth is absorbed.
  2. Divide grains between 4 serving bowls. Arrange an equal portion of tuna, green beans, tomatoes, olives and onion over grains. Garnish with hard-boiled eggs (if using).
  3. Caper Vinaigrette: Whisk olive oil, vinegar, mustard, capers, salt and pepper until well combined. Drizzle over grain bowls to serve.

Tip: To blanch beans, cook in boiling, salted water for 3 to 4 minutes; drain and rinse under cold running water until cool.

Per serving (1/4 recipe): 550 calories, 21 g fat, 3 g saturated fat, 15 mg cholesterol, 50 g carbohydrates, 7 g fibre, 4 g sugars, 37 g protein, 920 mg sodium. (*no eggs in nutrition).

Per serving (1/4 recipe): 550 calories, 21 g fat, 3 g saturated fat, 15 mg cholesterol, 50 g carbohydrates, 7 g fibre, 4 g sugars, 37 g protein, 920 mg sodium. (*no eggs in nutrition).