Tuna Salad with Rice and Vegetables
Fresh, vibrant, and packed with protein, this Tuna Salad with Rice and Vegetables is a perfect balance of hearty and healthy. Featuring fluffy white rice, flaky canned tuna, and a colorful medley of crisp cucumber, juicy cherry tomatoes, crunchy red bell pepper, and sweet corn, this dish offers a satisfying texture and refreshing flavor in every bite. Tossed in a zesty olive oil and lemon dressing and topped with fresh parsley, this easy-to-make salad is a versatile option for lunch, dinner, or meal prep and comes together in just 35 minutes. Whether served chilled or at room temperature, it’s a fuss-free recipe perfect for busy weeknights and ideal for summer gatherings.
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Recipe Information
Ingredients
- 1 cup white rice
- 2 cups water
- 2 5-ounce cans canned tuna (in water)
- 1 cucumber
- 1 cup cherry tomatoes
- 1 red bell pepper
- 1 cup sweet corn (canned or frozen)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons fresh parsley
Instructions
Rinse the white rice under cold water to remove excess starch. In a medium saucepan, combine the rice and water and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes or until the rice is tender and the water is absorbed. Let the cooked rice cool to room temperature.
While the rice is cooking, prepare the vegetables. Peel the cucumber (optional) and dice it into small cubes. Halve the cherry tomatoes. Deseed and chop the red bell pepper into small pieces. If using frozen sweet corn, defrost it by running it under warm water and drain well.
Open the cans of tuna and drain the liquid. Use a fork to flake the tuna into smaller pieces.
In a large mixing bowl, combine the cooled rice, tuna, cucumber, cherry tomatoes, red bell pepper, and sweet corn.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Pour the dressing over the salad mixture and gently toss to combine, ensuring all the ingredients are evenly coated.
Finely chop the fresh parsley and sprinkle it over the salad for garnish.
Serve immediately or refrigerate for up to 2 hours to chill before serving.
Nutrition Facts
Calories |
273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 29 mg | 10% | |
| Sodium | 571 mg | 25% | |
| Total Carbohydrate | 26.2 g | 10% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 4.4 g | ||
| Protein | 18.5 g | 37% | |
| Vitamin D | 1.7 mcg | 8% | |
| Calcium | 41 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 492 mg | 10% | |
*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.
