Quick tuna and rice salad

Summary

Looking for a wholesome meal that ticks off taste, nutrition, and ease? Dive right into this Quick tuna and rice salad guide! Within minutes, you’ll master the art of whipping up this flavorful dish. Perfect for the health-conscious and the time-pressed, this salad is the answer to your ‘what should I eat today’ question.

Ingredients for our dish Quick tuna and rice salad

• Tuna: 1 can (around 150g [5.3 oz])
• Rice: 1 cup (around 240ml [8 oz])
• Red bell pepper: 1 (diced)
• Cucumber: 1 (sliced thinly)
• Spring onions: 2 (finely chopped)
• Olive oil: 2 tbsp (30ml [1 oz])
• Lemon juice: 1 tbsp (15ml [0.5 oz])
• Salt: to taste
• Black pepper: to taste

Time to prepare: 10 minutes
Time to cook: 20 minutes
Serves 2

Nutritional Facts (per serving)

• Calories: 450
• Protein: 28g
• Carbohydrates: 50g
• Dietary Fiber: 3g
• Sugars: 2g
• Fat: 12g
• Saturated Fat: 2g
• Sodium: 500mg

Let’s get cooking, shall we?

1. Kickstart that Rice: Begin by washing the rice thoroughly under cold running water. Next, in a pot, boil 2 cups of water, add a pinch of salt, and let the rice simmer until it’s cooked through (roughly 15-20 minutes).
2. Tuna Prep Time: While the rice is simmering away, drain the can of tuna. In a mixing bowl, flake the tuna using a fork.
3. Veggie Crunch: Toss in the diced red bell pepper, thinly sliced cucumber, and finely chopped spring onions into the bowl with the tuna.
4. Dressing it up: In a separate bowl, whisk together the olive oil, lemon juice, salt, and black pepper. This zingy dressing is what will tie our Quick tuna and rice salad together.
5. Mix and Match: Once your rice is done and has cooled down a tad, fold it into the tuna and veggie mix.
6. Final Touch: Drizzle over that tangy dressing, giving it a good mix ensuring everything is well combined.

Pro Tips to up your Quick tuna and rice salad game

1. Rice Selection: Opt for basmati or jasmine rice; their unique fragrance and grain texture can elevate your salad experience.
2. Freshness First: Always ensure your veggies are crisp and fresh. It makes all the difference in a salad.
3. Chill Out: If you’ve got some time, let the salad chill in the fridge for about 15 minutes before serving. It enhances the flavors.
4. Alternate Dressing: Fancy a creamy dressing? Swap the olive oil and lemon juice for some Greek yogurt, with a hint of mustard and honey.

Serving Suggestions

• Lettuce Wrap: Serve the Quick tuna and rice salad in lettuce cups for a low-carb, crunchy delight.
• With a Side: Crispy toasted garlic bread or a warm pita is an excellent accompaniment.
• Drink Pairing: How about a cool iced tea or a refreshing lemonade to wash down this scrumptious Quick tuna and rice salad?

There you have it – a meal that’s not just delightful to the taste buds but also packed with nutrients. This Quick tuna and rice salad is the quick-fix solution to those hunger pangs, giving you more time to enjoy life’s pleasures. Dive in and enjoy every bite!

QUICK TUNA AND RICE SALAD

Looking for a wholesome meal that ticks off taste, nutrition, and ease? Dive right into this Quick tuna and rice salad guide! Within minutes, you’ll master the art of whipping up this flavorful dish. Perfect for the health-conscious and the time-pressed, this salad is the answer to your ‘what should I eat today’ question.

5 from 1 vote

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Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Nutritions

Nutrition Facts

QUICK TUNA AND RICE SALAD

Amount per Serving

Calories

450

% Daily Value*

Fat

 

12

g

18

%

Saturated Fat

 

2

g

13

%

Sodium

 

500

mg

22

%

Carbohydrates

 

50

g

17

%

Fiber

 

3

g

13

%

Sugar

 

2

g

2

%

Protein

 

28

g

56

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Tuna: 1 can around 150g [5.3 oz]
• Rice: 1 cup around 240ml [8 oz]
• Red bell pepper: 1 diced
• Cucumber: 1 sliced thinly
• Spring onions: 2 finely chopped
• Olive oil: 2 tbsp 30ml [1 oz]
• Lemon juice: 1 tbsp 15ml [0.5 oz]
• Salt: to taste
• Black pepper: to taste

Instructions

• Kickstart that Rice: Begin by washing the rice thoroughly under cold running water. Next, in a pot, boil 2 cups of water, add a pinch of salt, and let the rice simmer until it’s cooked through (roughly 15-20 minutes).
• Tuna Prep Time: While the rice is simmering away, drain the can of tuna. In a mixing bowl, flake the tuna using a fork.
• Veggie Crunch: Toss in the diced red bell pepper, thinly sliced cucumber, and finely chopped spring onions into the bowl with the tuna.
• Dressing it up: In a separate bowl, whisk together the olive oil, lemon juice, salt, and black pepper. This zingy dressing is what will tie our Quick tuna and rice salad together.
• Mix and Match: Once your rice is done and has cooled down a tad, fold it into the tuna and veggie mix.
• Final Touch: Drizzle over that tangy dressing, giving it a good mix ensuring everything is well combined.

Notes

PRO TIPS 

Rice Selection: Opt for basmati or jasmine rice; their unique fragrance and grain texture can elevate your salad experience.

Freshness First: Always ensure your veggies are crisp and fresh. It makes all the difference in a salad.

Chill Out: If you’ve got some time, let the salad chill in the fridge for about 15 minutes before serving. It enhances the flavors.

Alternate Dressing: Fancy a creamy dressing? Swap the olive oil and lemon juice for some Greek yogurt, with a hint of mustard and honey.

SERVING SUGGESTIONS

Lettuce Wrap: Serve the Quick tuna and rice salad in lettuce cups for a low-carb, crunchy delight.

With a Side: Crispy toasted garlic bread or a warm pita is an excellent accompaniment.

Drink Pairing: How about a cool iced tea or a refreshing lemonade to wash down this scrumptious Quick tuna and rice salad?