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Tuna Rice Salad

Dinner Lunch

Perfect for using leftover rice, this filling salad is a meal in one.

35 mins
7 ingredients
$2 / person
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Tuna Rice Salad

Credit: Taste.com.au

Gear

Ingredients

Serves = 4

  • 1 cup microwave brown rice
  • 1 cup doongara clever rice
  • ½ cup frozen peas
  • 2 tomatoes, diced into 1 pieces
  • 2x 185g cans tuna in springwater
  • 2 lemons, juice to make ¼ cup lemon juice, remainder cut into wedges
  • 1 tablespoon olive oil

It’s this easy

  • Cook brown rice following directions on the packet, once cooked spread on a tray to cool.
  • Place clever rice in a saucepan with 1 ½ cups water, bring to a boil, stir with a fork, cover, reduce heat to low and cook for 12 minutes. Remove lid, add peas and cover, leave for 5 minutes. Rinse in cold water then set aside.
  • Whisk olive oil and lemon juice together with a fork.
  • Combine rice, peas, tomato, tuna and dressing and mix gently to combine.
  • Place in a bowl and serve with extra lemon wedges.

Tweaks

  • Sprinkle with thinly sliced shallots.

Allergies

Contains: Seafood, FODMAPs.

Why is this good?

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (47) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

More: Tomatoes recipes (47) Everyday Superfoods

Be Healthier

Brown rice is a whole grain which helps lower blood sugar levels and decrease risk of type 2 diabetes.

More: Brown Rice recipes (7) Everyday Superfoods

Healthy Gut

Brown rice is a good source of fibre which is essential for a healthy bowel function.

More: Brown Rice recipes (7) Everyday Superfoods

Feel Fuller for Longer

Compared to white rice, brown rice has a lower GI which helps to prolong digestion due to their slow break down and may help with satiety (feeling full).

More: Brown Rice recipes (7) Everyday Superfoods

Be Healthier

Peas are high in fibre and can help reduce the risk of Heart disease, Type 2 diabetes and high blood pressure.

More: Peas recipes (7) Everyday Superfoods

Healthy Gut

As a good source of fibre, green peas promotes a regular bowel habit and keep gut bacteria healthy.

More: Peas recipes (7) Everyday Superfoods

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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