Easiest Way to Make Delicious Brown rice and tuna salad

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Our tuna and brown rice salad is a healthy, filling and colourful dish perfect if you're wanting a lighter lunch or a starter before dinner. It was created by ex-Olympic swimming champion and mum-of-three, Sharron Davies. Keep the brown rice mix leftovers on a container then store in fridge. You can have Brown rice and tuna salad using 18 ingredients and 7 steps. Here is how you achieve that.

Ingredients of Brown rice and tuna salad

1. It's of brown rice, cooked.
2. It's of bell pepper or tomato, chopped.
3. You need of cucumber, deseeded, chopped.
4. It's of garlic, minced.
5. Prepare of onion, small, finely chopped.
6. Prepare of dried fruit / pineapple tidbits, drained.
7. Prepare of lettuce.
8. It's of Protein & Spices.
9. It's of chunky tuna in water/brine, drained.
10. It's of chopped walnuts.
11. You need of lemon / lime juice.
12. Prepare of salt, to taste (garlic salt is ok too).
13. Prepare of paprika or cayenne, to taste.
14. You need of olive oil, to taste.
15. Prepare of honey, to taste.
16. You need of Optional.
17. It's of mayo-less egg salad (check my cookpad page for recipe)OR.
18. Prepare of hummus.

And it would taste even better the next day! If the leftover mixture has cooled down, you can mix-in the lettuce before storing the meal in fridge. Or alternatively, just bring a ziplock of lettuce with your packed brown rice and mix them upon consumption. Add the cubed turkey, tomato, sweetcorn and tuna (drained of its oil) over the rice and mix.

Brown rice and tuna salad step by step

1. Wash and cook brown rice according to package instruction..
2. Prepare your bell peppers, onion, and garlic: wash, slice, chop and place them all on a big bowl. [You also have to option to quick fry your onion and garlic if you like, before mixing them with other ingredients].
3. On the same bowl, add in all the specified protein and spices [and the optional ingredients you fancy]. Set aside and cover while waiting for rice to cook..
4. Wash your lettuce, then dry, and cut them into bite sizes by hands. Transfer 1 serving of lettuce on a serving bowl and set aside. Keep leftover lettuce on a ziplock bag and store in fridge. Note: Using a knife to cut lettuce makes lettuce taste bitter. Strange but true, based from experience..
5. Soon as the brown rice is cooked. Take 1 cup rice. Add them to the bowl of quickly marinated veggies (w/o lettuce). Mix them well..
6. For 1 serve, transfer 1/2 cup brown rice mixture on the serving bowl with lettuce and stir them a bit. Garnish with extra chopped walnuts or dried fruit if you want..
7. Keep the brown rice mix leftovers on a container then store in fridge. And it would taste even better the next day! If the leftover mixture has cooled down, you can mix-in the lettuce before storing the meal in fridge. Or alternatively, just bring a ziplock of lettuce with your packed brown rice and mix them upon consumption. Enjoy!.

Drain the tuna well reserving the oil and set the oil aside. In a large work bowl, combine the rice, drained tuna, vegetables, black olives, capers and bell pepper. Perfectly portable, this Brown Rice Tuna Salad is great to tote with you to work or school. It's always a good idea to bring a lunch with you. Fast food or restaurant options are never usually ideal.