Rice salad with tuna and vegetables

Delicious rice salad with tuna and vegetables

Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Number of servings: 4

The history of rice salads is fascinating, with deep roots in diverse culinary traditions, where rice has been used not only as a staple food but also as a versatile ingredient in cold dishes. Today, I will present you with a simple yet flavorful recipe that combines rice with tuna and vegetables, resulting in a nutritious and tasty salad. This can be ideal for a light lunch or as an appetizer at a festive meal.

Necessary ingredients:

- 1 cup of rice (approximately 200 g)
- 3 small cans of tuna in olive oil (approximately 150 g each)
- 1 small can of sweet corn mixed with peas (approximately 200 g)
- 1 small onion
- 1 red bell pepper
- 2 carrots
- Salt, to taste
- Juice of ½ lemon
- Optional: mayonnaise, for a creamier taste

Preparation steps:

1. Preparing the ingredients:
Start by washing the carrots well under a stream of cold water. Peel them and cut them into small cubes. Then, boil them in salted water for about 15-20 minutes until they become soft but not overly mushy.

2. Cooking the rice:
In a separate pot, add water and a pinch of salt, then bring it to a boil. Add the rice and let it cook according to the package instructions (usually 10-15 minutes). Make sure the rice is cooked al dente, meaning it should be slightly firm to the bite.

3. Preparing the vegetables:
While the rice and carrots are cooking, finely chop the onion and dice the red bell pepper into small cubes. These vegetables will add a touch of freshness and color to your salad.

4. Combining the ingredients:
Once the carrots are ready, drain them well and let them cool slightly. In a large bowl, add the cooked rice, sliced carrots, chopped onion, and diced bell pepper. Open the cans of tuna and add them along with the oil they were preserved in, for an extra flavor boost. Drain the corn and pea can and add it to the bowl.

5. Assembling the salad:
Gently mix all the ingredients so as not to crush the rice. Add salt to taste and the juice of ½ lemon for a touch of freshness. If you want a creamier salad, you can add a few tablespoons of mayonnaise, mixing again.

6. Serving:
The rice salad with tuna and vegetables is perfect both warm and cold. You can serve it immediately or let it chill in the refrigerator, which will intensify the flavors. It is ideal as a main dish or as a side dish alongside grilled meat or fish.

Practical tips:

- The rice: Choose long-grain rice for a fluffier texture. Rinse the rice well before cooking to remove excess starch.
- The tuna: The olive oil in the tuna cans adds extra flavor, but if you prefer a lighter option, you can choose tuna in water.
- Variations: You can add green or black olives for a more intense flavor. You can also experiment with seasonal vegetables, such as cucumbers or cherry tomatoes.
- Share with friends: This salad is perfect for making in larger quantities for a party or picnic.

Nutritional benefits:
This rice salad with tuna and vegetables is not only delicious but also nutritious. Rice is an excellent source of complex carbohydrates, providing long-lasting energy. Tuna is rich in high-quality protein and omega-3 fatty acids, essential for heart health. The vegetables add fiber, vitamins, and minerals, making this salad a healthy choice.

Frequently asked questions:

1. Can I use brown rice?
Yes, you can use brown rice for a healthier option, but the cooking time will be longer.

2. Is this salad suitable for vegans?
This recipe contains tuna, but you can replace the tuna with chickpeas or tofu for a vegan version.

3. How can I store the salad?
The salad can be stored in the refrigerator in an airtight container for 2-3 days. Make sure to mix it well before serving again.

4. What can I pair this salad with?
This salad pairs perfectly with a refreshing drink, such as iced tea or citrus juice. You can also serve it alongside a slice of toasted bread or croutons.

Let's enjoy this simple and tasty recipe together, which will bring color and flavor to your meals! Bon appétit!