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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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
Directions
Step 1
Cook 2 cups of white rice according to package instructions if it is not already prepared. Allow it to cool completely.
Step 2
Drain the canned tuna and flake it using a fork. Set aside.
Step 3
Slice the cherry tomatoes in half, dice the cucumber, chop the red bell pepper, and finely dice the red onion.
Step 4
In a large mixing bowl, combine the cooked and cooled rice, tuna, cherry tomatoes, cucumber, red bell pepper, and red onion.
Step 5
In a small bowl, whisk together olive oil, lemon juice, freshly chopped parsley, salt, and black pepper to create the dressing.
Step 6
Pour the dressing over the salad mixture and gently toss everything together until all the ingredients are evenly coated.
Step 7
Taste and adjust seasoning if needed by adding more salt, pepper, or lemon juice.
Step 8
Cover and refrigerate the salad for at least 15 minutes to allow the flavors to meld.
Step 9
Serve chilled as a light lunch or side dish. Enjoy!
Nutrition Facts
| Serving size | (1099.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1100.0 |
| Total Fat 45.3g | 0% |
| Saturated Fat 7.3g | 0% |
| Polyunsaturated Fat 4.3g | |
| Cholesterol 44.8mg | 0% |
| Sodium 2325.0mg | 0% |
| Total Carbohydrate 121.7g | 0% |
| Dietary Fiber 8.4g | 0% |
| Total Sugars 15.8g | |
| Protein 50.0g | 0% |
| Vitamin D 58.5IU | 0% |
| Calcium 142.4mg | 0% |
| Iron 7.6mg | 0% |
| Potassium 1567.2mg | 0% |
Source of Calories