Tuna Brown Rice Salad

For a nutritious and satisfying meal, this Tuna Brown Rice Salad is the perfect choice. Packed with wholesome ingredients like nutty brown rice, protein-rich tuna, crisp cucumbers, juicy cherry tomatoes, and zesty red onion, this vibrant salad is as flavorful as it is healthy. A zippy dressing made with olive oil and freshly squeezed lemon juice ties everything together, while fresh parsley adds a burst of herbaceous brightness. For extra greens, serve it over a bed of baby spinach. Ready in just 45 minutes, this dish is ideal for meal prep, light lunches, or a quick dinner. Gluten-free, hearty, and refreshing, it's a versatile recipe that will keep you coming back for more!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 2 5-ounce cans Canned tuna in water, drained
• 1 cup Cherry tomatoes, halved
• 1 medium Cucumber, diced
• 0.25 cup Red onion, finely chopped
• 0.25 cup Fresh parsley, chopped
• 3 tablespoons Olive oil
• 2 tablespoons Lemon juice, freshly squeezed
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper, freshly ground
• 2 cups Baby spinach (optional)

Directions

Step 1

Rinse the brown rice in a fine mesh sieve under cold water to remove excess starch.

Step 2

In a medium saucepan, combine the rinsed rice and water. Bring to a boil over high heat.

Step 3

Reduce the heat to low, cover, and simmer for 30 minutes or until the rice is tender and the water is absorbed.

Step 4

Remove the saucepan from the heat and let the rice stand, covered, for 10 minutes. Fluff with a fork and transfer to a large salad bowl to cool.

Step 5

While the rice cools, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, and finely chop the red onion and parsley.

Step 6

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

Step 7

Once the rice has cooled to room temperature, add the drained tuna, prepared vegetables, and parsley to the bowl.

Step 8

Drizzle the dressing over the salad and gently toss to combine, ensuring all the ingredients are evenly coated.

Step 9

If desired, serve the salad over a bed of baby spinach for added greens.

Step 10

Taste and adjust seasoning, adding more salt, pepper, or lemon juice as needed.

Step 11

Serve the salad immediately at room temperature or chill in the refrigerator for up to 2 hours before serving.

Nutrition Facts

Serving size	1568.3 grams (1568.3g)

Amount per serving	% Daily Value*
Calories	1059

Total Fat 48.00g	62%
Saturated Fat 7.70g	39%
Polyunsaturated Fat 4.00g
Cholesterol 100mg	33%
Sodium 2172mg	94%
Total Carbohydrate 72.60g	26%
Dietary Fiber 12.10g	43%
Total Sugars 11.40g
Protein 87.20g	174%

Vitamin D 227IU	1134%
Calcium 396mg	30%
Iron 12mg	65%
Potassium 2784mg	59%

*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: 40.3%

Protein: 32.6%

Carbs: 27.1%