Squidgy Soy Tuna Bowls

The kids love these little mixer bowls for lunch or dinner. This meal feels very fresh but relies heavily on store cupboard staples and fridge basics. It’s nutritious and ready in 20 minutes. It’s easy to make kid and adult versions so everyone eats the same thing. I have to find different ways to add seeds to my diet because they’re great for good mental health so I sprinkle a seed mix on my tuna mayo and it adds a great texture and flavour. This is a great meal for kids to try out chopsticks because the tuna helps stick everything together.

Post-Natal Superfood Profile: NUTS, BEANS & SEEDS
Some nuts, beans and seeds contain good levels of omega-3 which is an essential nutrient for your brain to function, especially when managing depression.

INGREDIENTS
Serves 2 Kids

70g white rice
250ml water
1/4 tsp salt
1 free range egg
1 tin of tuna
1 tsp light soy sauce
30g mayo
1 carrot
6-8 sugar snap peas

Extra Ingredients for 2 Adults

double the rice, water and salt
2 extra eggs
double the tuna, mayo and soy
extra veggies of choice: rocket, cucumber, radishes
seeds mix and hot sauce

  • Put the rice, water and salt into a milk pan that has a tight fitting lid. Bring the water to a boil then turn down immediately to medium low and cook for exactly 20 minutes.
  • Fill another small pan 3/4 full with water and bring to the boil then add the egg (or eggs) and cook for 6 minutes then remove from the water and leave for 2 minutes then peel and leave whole until serving.
  • Mix the tuna, mayonnaise, and soy sauce in a bowl. Cut the carrot into very thin batons and finely slice the snow peas or whatever veg you’re using.
  • Once the rice is cooked divide it between the bowls then arrange the rest of the ingredients however you like, or let the kids do it if you have the patience. Add seeds and hot sauce to taste.

Published by One Tough Cooker

I'm the writer at One Tough Cooker. My experience with post-natal depression has shaped my appreciation for the family cook. We make thousands of meals to feed our families' tummies, hearts and minds.

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