Rainbow Rice and Tuna

Brighten up your mealtime with this vibrant and healthy Rainbow Rice and Tuna recipe! Packed with colorful veggies like red and yellow bell peppers, shredded purple cabbage, and grated carrot, this dish is a feast for both the eyes and the taste buds. Protein-rich tuna and fluffy basmati rice come together with a tangy dressing made of olive oil, lemon juice, and a hint of soy sauce, creating a flavorful and nutritious meal. Quick and easy to prepare with just 35 minutes from start to finish, this recipe is perfect for busy weeknights or meal prep. Serve it warm or chilled, and don’t forget the optional scallion garnish for added freshness. Bursting with wholesome ingredients and bold flavors, this versatile dish is sure to become a family favorite.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup basmati rice
• 2 cups water
• 1 teaspoon salt
• 2 5-ounce cans tuna in water
• 1 large red bell pepper
• 1 large yellow bell pepper
• 1 cup purple cabbage
• 1 cup green peas (frozen or fresh)
• 1 medium carrot
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon soy sauce
• 0.5 teaspoons black pepper
• 1 tablespoon scallions (optional, for garnish)

Directions

Step 1

Rinse the rice under cold water until the water runs clear, then add it to a saucepan with 2 cups of water and 1 teaspoon of salt.

Step 2

Bring the rice to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 15 minutes or until all the water is absorbed. Remove from heat and let it rest, covered, for 5 minutes.

Step 3

While the rice cooks, dice the red and yellow bell peppers and finely shred the purple cabbage. Peel and grate the carrot. Set all the vegetables aside.

Step 4

If using frozen peas, blanch them in boiling water for 2 minutes, then drain and rinse under cold water. If fresh, simply rinse and set aside.

Step 5

Drain the canned tuna, flake it into chunks, and set aside.

Step 6

In a small bowl, whisk together the olive oil, lemon juice, soy sauce, and black pepper to make a dressing.

Step 7

Once the rice is cooked and slightly cooled, transfer it to a large mixing bowl. Add the diced vegetables (bell peppers, cabbage, peas, and carrot) and flaked tuna.

Step 8

Pour the dressing over the rice mixture and gently toss to combine. Make sure everything is evenly coated.

Step 9

Taste and adjust the seasoning if needed, adding more lemon juice, soy sauce, or black pepper to suit your taste.

Step 10

Serve the Rainbow Rice and Tuna in bowls. Garnish with chopped scallions if desired, and enjoy!

Nutrition Facts

Serving size	1694.6 grams (1694.6g)

Amount per serving	% Daily Value*
Calories	831

Total Fat 5.90g	8%
Saturated Fat 2.30g	12%
Polyunsaturated Fat 0.00g
Cholesterol 100mg	33%
Sodium 3252mg	141%
Total Carbohydrate 109.10g	40%
Dietary Fiber 19.10g	68%
Total Sugars 19.50g
Protein 88.20g	176%

Vitamin D 0IU	0%
Calcium 212mg	16%
Iron 11mg	61%
Potassium 2365mg	50%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 6.3%

Protein: 41.9%

Carbs: 51.8%