Vegetable Tuna and Rice Salad
Brighten your mealtime with this refreshing and protein-packed Vegetable Tuna and Rice Salad! Perfect for busy days, this wholesome dish combines fluffy white rice, flaky tuna, and a vibrant medley of fresh vegetables, including juicy cherry tomatoes, crisp cucumber, sweet red bell pepper, and a hint of red onion for a zesty kick. Tossed in a tangy lemon and olive oil dressing and accented with fresh parsley, this salad is a flavorful balance of hearty and light. Ready in just 15 minutes with no cooking required (if your rice is pre-cooked), it's an ideal choice for a quick lunch, picnic fare, or a healthy dinner side dish. Serve it chilled to enjoy the perfect harmony of textures and flavors in every bite.
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Recipe Information
Ingredients
- 2 cups Cooked white rice
- 1 can (5 ounces) Canned tuna in water
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 Red bell pepper
- 0.5 Red onion
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 2 tablespoons Fresh parsley
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Cook 2 cups of white rice according to package instructions if it is not already prepared. Allow it to cool completely.
Drain the canned tuna and flake it using a fork. Set aside.
Slice the cherry tomatoes in half, dice the cucumber, chop the red bell pepper, and finely dice the red onion.
In a large mixing bowl, combine the cooked and cooled rice, tuna, cherry tomatoes, cucumber, red bell pepper, and red onion.
In a small bowl, whisk together olive oil, lemon juice, freshly chopped parsley, salt, and black pepper to create the dressing.
Pour the dressing over the salad mixture and gently toss everything together until all the ingredients are evenly coated.
Taste and adjust seasoning if needed by adding more salt, pepper, or lemon juice.
Cover and refrigerate the salad for at least 15 minutes to allow the flavors to meld.
Serve chilled as a light lunch or side dish. Enjoy!
Nutrition Facts
Calories |
1100 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.3 g | 58% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 45 mg | 15% | |
| Sodium | 2325 mg | 101% | |
| Total Carbohydrate | 121.7 g | 44% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 15.8 g | ||
| Protein | 50.0 g | 100% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 142 mg | 11% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1567 mg | 33% | |
*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.
