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.

  • 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
  • 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
  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