Healthy Winter Rice and Tuna Salad
Healthy Winter Rice and Tuna Salad is a vibrant dish that combines fluffy brown rice with tender canned tuna and fresh vegetables. This easy-to-make salad bursts with zesty flavors from lemon juice and olive oil, making it an ideal choice for cozy weeknight dinners or festive gatherings. Packed with protein and fiber, this salad satisfies your hunger while bringing warmth during chilly winter months.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: Serves 4
- Category: Salad
- Method: Mixing
- Cuisine: American
Ingredients
Scale
- 1 cup uncooked brown rice
- 1 can (5 oz) high-quality tuna in water, drained
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 medium red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tbsp freshly squeezed lemon juice
- 3 tbsp extra virgin olive oil
- Salt and pepper to taste
Instructions
- Cook the brown rice according to package instructions. Rinse under cold water before cooking and let cool.
- While the rice cooks, chop the cucumber, cherry tomatoes, red onion, and parsley into uniform pieces.
- In a large mixing bowl, combine the cooked rice with veggies and drained tuna. Gently fold everything together.
- In a separate bowl, whisk lemon juice and olive oil until combined. Pour over the salad and toss gently to coat evenly.
- Season with salt and pepper to taste.
- Chill in the refrigerator for at least one hour before serving for optimal flavor.
Nutrition
- Serving Size: 1 cup (approximately 250g)
- Calories: 320
- Sugar: 3g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 6g
- Protein: 18g
- Cholesterol: 30mg