Brown Rice & Tuna Salad

This makes a perfect lunch for home or work. It ticks all the boxes of protein, fibre, low carb, good fats, easy to make and it’s delicious. This will make 2-3 lunches, so divvy up in Pyrex containers for pre-prepared nutritional goodness. 

For variation, you can replace tuna with chopped hard-boiled eggs.

INGREDIENTS

• 1 cup cooked brown rice/barley or quinoa
• 1 x 185g can tuna, drained and flaked (Sol Mare or Sirena)
• 8 cherry tomatoes, halved
• 1 cup snow peas or sugar snap peas, sliced
• 1 cup finely chopped mint and coriander leaves
• 1 Lebanese cucumber, diced
• ½ avocado, diced
• ½ Spanish onion, finely diced
• ½ cup unsalted, roasted peanuts (omit if peanut allergy and add more seeds)
• ¼ cup nigella, pumpkin or sesame seed

DRESSING

• 2 tablespoon olive oil
• 1 tablespoon red or white wine vinegar
• 1 tablespoon lime or lemon juice
• ½ teaspoon chili flakes (optional)
• salt and pepper to taste

STEPS

1. To make the dressing, combine olive oil, vinegar, lime or lemon juice, chili flakes and salt and pepper in a cup. Whisk well and set aside.
2. Place rice, tuna, tomato, peas, mint, coriander, cucumber, onion, avocado and peanuts in a large bowl and mix to combine.
3. Toss the prepared dressing through the salad.
4. Scatter with nigella, pumpkin or sesame seeds

Recipe from “Feelgood Food“, ABC Books: Mim Beim & Gul McCartyre