Brown rice and tuna salad. I adapted this recipe from one I found in a cookbook. It is not only healthy, it is delicious! This easy Brown Rice and Tuna Salad recipe is full of colorful vegetables that have been sautéed, seasoned and blended with fluffy rice.

Italian tuna and brown rice salad using two basic pantry items—tuna and brown rice - plus capers, good quality chopped olives, frozen mixed vegetables and fresh lemon juice, you can create this easy, make-ahead, healthy salad loaded with flavor and perfect to pack for lunch or a picnic! Great recipe for Brown rice and tuna salad. Couscous and lentils are a no for type O like me. You can cook Brown rice and tuna salad using 18 ingredients and 7 steps. Here is how you cook that.

Ingredients of Brown rice and tuna salad

Prepare 1 cup of brown rice, cooked.
Prepare 1 pc. of bell pepper or tomato, chopped.
Prepare 1/2 pc. of cucumber, deseeded, chopped.
Prepare 1 clove of garlic, minced.
It's 1/2 of onion, small, finely chopped.
Prepare Handful of dried fruit / pineapple tidbits, drained.
Prepare Handful of lettuce.
It's of Protein & Spices.
Prepare 1/2 can of chunky tuna in water/brine, drained.
Prepare Handful of chopped walnuts.
Prepare 1/8 cup of lemon / lime juice.
You need Dash of salt, to taste (garlic salt is ok too).
You need Dash of paprika or cayenne, to taste.
Prepare Dash of olive oil, to taste.
It's Dash of honey, to taste.
It's of Optional.
It's 1 tbsp of mayo-less egg salad (check my cookpad page for recipe)OR.
You need 1 tbsp of hummus.

Meanwhile, here where I am from, Quinoa isn't easily available especially this community quarantine. Thus, I came up with this idea instead. I enjoy eating it warm, or cold. Healthy, filling & shockingly delicious! rice vinegar, onion lemon, brown rice yogurt, seaweed avocado, shallot caper, canned tuna bell pepper, salad greens mushroom, yogurt mango, ginger lime, sriracha ginger, tuna steak avocado, seaweed lemon, onion red onion, mango red onion, cilantro Top tip for making Tuna and brown rice salad.

Brown rice and tuna salad instructions

Wash and cook brown rice according to package instruction..
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].
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..
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..
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..
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..
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!.

Bring the rice and water to a boil in a saucepan over high heat. Place rice in a medium bowl. Combine oil, vinegar, salt and pepper; pour over rice and toss to coat. Stir in the tuna, tomatoes, cucumber and onion. Line a serving platter with lettuce; top with salad.