Craving a quick, nutritious, and mouthwatering meal that transports you straight to the sunny coastlines of Italy? Look no further! This Italian Tuna and Brown Rice Salad Riso is not just a recipe—it's a culinary adventure that combines wholesome brown rice, protein-packed tuna, and vibrant fresh vegetables in one irresistible dish. Perfect for busy weeknights, health-conscious foodies, and anyone seeking a taste of Mediterranean magic in just 30 minutes!
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 1 cup brown rice
- 1 can tuna, drained
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Begin by rinsing 1 cup of brown rice under cold water to remove any excess starch. This helps to achieve a fluffier texture after cooking.
- In a medium-sized pot, bring 2 cups of water to a boil. Once boiling, add the rinsed brown rice and a pinch of salt. Stir briefly, then reduce the heat to low, cover the pot with a lid, and let it simmer for about 20 minutes or until the rice is tender and the water is absorbed.
- While the rice is cooking, prepare the other ingredients. Drain 1 can of tuna and place it in a mixing bowl. Flake the tuna with a fork to break it into smaller pieces.
- Next, take 1/2 cup of cherry tomatoes and cut them in half. Add the halved tomatoes to the bowl with the tuna.
- Dice 1/4 cup of red onion finely and add it to the mixing bowl as well. The red onion adds a nice crunch and flavor to the salad.
- Once the brown rice is cooked, remove it from heat and let it sit, covered, for about 5 minutes. Then, fluff the rice with a fork and allow it to cool slightly.
- Add the cooked brown rice to the mixing bowl with the tuna, tomatoes, and onion. Gently mix the ingredients together to combine them well.
- Drizzle 2 tablespoons of olive oil and 1 tablespoon of lemon juice over the salad mixture. Season with salt and pepper to taste. Toss everything together until the salad is evenly coated with the dressing.
- Let the salad sit for a few minutes to allow the flavors to meld. You can serve it immediately or refrigerate it for a short time to serve it chilled.
- To serve, divide the salad into 4 portions and enjoy your refreshing Italian Tuna and Brown Rice Salad Riso!
Tips
- Rice Perfection: Rinse your brown rice thoroughly to remove excess starch, ensuring a fluffy and separated texture.
- Flavor Enhancement: Let the salad rest for 10-15 minutes after dressing to allow the ingredients to marinate and develop deeper, more complex flavors.
- Ingredient Freshness: Use high-quality canned tuna in olive oil for an extra layer of richness, and choose ripe, sweet cherry tomatoes for the best taste.
- Customization Options: Feel free to add fresh herbs like basil or parsley, or sprinkle some crumbled feta cheese for additional Mediterranean flair.
- Make-Ahead Friendly: This salad tastes even better the next day, making it an excellent option for meal prep and packed lunches.
Nutrition Facts
Calories: 280kcal
Carbohydrates: 35g
Protein: 20g
Fat: 10g
Saturated Fat: 2g
Cholesterol: 25mg
