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!
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Recipe Information
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)
Instructions
Rinse the brown rice in a fine mesh sieve under cold water to remove excess starch.
In a medium saucepan, combine the rinsed rice and water. Bring to a boil over high heat.
Reduce the heat to low, cover, and simmer for 30 minutes or until the rice is tender and the water is absorbed.
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.
While the rice cools, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, and finely chop the red onion and parsley.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.
Once the rice has cooled to room temperature, add the drained tuna, prepared vegetables, and parsley to the bowl.
Drizzle the dressing over the salad and gently toss to combine, ensuring all the ingredients are evenly coated.
If desired, serve the salad over a bed of baby spinach for added greens.
Taste and adjust seasoning, adding more salt, pepper, or lemon juice as needed.
Serve the salad immediately at room temperature or chill in the refrigerator for up to 2 hours before serving.
Nutrition Facts
Calories |
1059 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.0 g | 62% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 2172 mg | 94% | |
| Total Carbohydrate | 72.6 g | 26% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 11.4 g | ||
| Protein | 87.2 g | 174% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 396 mg | 30% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2784 mg | 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.
