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Brown Rice And Tuna Salad Recipes: A Delicious And Nutritious Meal

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Brown rice and tuna salad Cooking From The Heart
Brown rice and tuna salad Cooking From The Heart from cookingfromtheheart.co.za

Description

Brown rice and tuna salad is a hearty and healthy meal that is perfect for lunch or dinner. This salad is packed with protein, fiber, and omega-3 fatty acids, making it a nutritious and satisfying meal choice. The combination of tender brown rice and flaky tuna is balanced with crisp vegetables and a tangy dressing for a flavor-packed meal that is both filling and delicious.

Prep Time

Preparing this salad takes around 25 minutes of active time, plus an additional 30 minutes to cook the rice.

Cook Time

Cooking the brown rice takes approximately 30 minutes.

Ingredients

  • 1 cup of brown rice
  • 2 cans of tuna, drained
  • 1 cup of diced red onion
  • 1 cup of diced cucumber
  • 1 cup of cherry tomatoes, halved
  • 1/4 cup of chopped fresh parsley
  • 1/4 cup of olive oil
  • 2 tablespoons of apple cider vinegar
  • 1 tablespoon of Dijon mustard
  • 1 clove of garlic, minced
  • Salt and pepper to taste

Equipment

  • Large pot with lid
  • Large mixing bowl
  • Whisk
  • Cutting board
  • Sharp knife

Method

  1. Bring a large pot of water to a boil. Add the brown rice and reduce the heat to low. Cover and simmer for 30 minutes or until the rice is tender.
  2. While the rice is cooking, prepare the vegetables. Dice the red onion, cucumber, and halve the cherry tomatoes. Chop the fresh parsley.
  3. In a large mixing bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper.
  4. Add the drained tuna to the dressing and mix well to coat.
  5. Once the rice is cooked, drain any excess water and add it to the mixing bowl with the tuna and dressing.
  6. Add the diced vegetables and parsley to the mixing bowl and gently toss everything together until well combined.
  7. Season with additional salt and pepper to taste if needed.
  8. Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together.
  9. Serve the salad chilled, garnished with additional parsley if desired.

Notes

This salad can be stored in an airtight container in the refrigerator for up to 3 days. If you prefer a spicier salad, you can add a pinch of red pepper flakes to the dressing.

Nutrition Info

This recipe makes 4 servings. Each serving contains approximately:
  • Calories: 379
  • Protein: 20g
  • Fat: 15g
  • Carbohydrates: 43g
  • Fiber: 5g
  • Sugar: 4g

Recipe Tips

  • You can use any type of canned tuna for this recipe, but we recommend using chunk light tuna in water for a healthier option.
  • If you don't have apple cider vinegar, you can substitute with white vinegar or lemon juice.
  • You can customize this salad to your liking by adding or omitting any vegetables you prefer.
  • To make this salad even more filling, you can add boiled eggs or avocado slices on top.

Brown rice and tuna salad is a delicious and nutritious meal that is perfect for any day of the week. This salad is easy to make and can be customized to your liking. Whether you're looking for a quick lunch or a light dinner, this salad is sure to satisfy. Try making it today and enjoy a healthy and delicious meal!


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