Rice Tuna Salad
Quick and protein-packed rice tuna salad with feta and eggs is a game changer! If you have tuna and rice at home, this recipe is perfect for a fast lunch or easy meal prep. Just toss everything together, and you’ll have a delicious meal ready in no time!
Servings: 4
Calories: 442kcal
Equipment
- Mixing bowl
- Knife
- Cutting board
Ingredients
- 300 g Rice jasmine rice or long-grain white rice
- 160 g Canned tuna 2 small cans, drained
- 4 Green onions chopped
- ½ Cucumber chopped into squares
- 100 g Feta cheese about 3.5 ounces, cubed
- 3 Boiled eggs cubed
- Salt and pepper to taste
Instructions
Cook the Rice
- Rinse 300g of rice under cold water until the water runs clear. This step removes excess starch, which helps keep the rice grains separate.
- In a medium saucepan, bring 600 ml of water to a boil. Add the rinsed rice to the boiling water.
- Once the water returns to a boil, reduce the heat to low, cover, and let the rice cook for about 10-12 minutes (or until the water is absorbed and the rice is tender).
- Turn off the heat and let the rice sit, covered, for 5 minutes to finish steaming. Fluff with a fork and spread it on a plate or baking sheet to cool completely to room temperature.*If you have a rice cooker, feel free to use that instead!
Prep the Ingredients
- Drain the canned tuna and flake it into bite-sized pieces.
- Chop 4 green onions into small pieces.
- Dice ½ cucumber into squares, peeling if desired for a smoother texture.
- Cube 100g (about 3.5 ounces) of feta cheese into small pieces.
- Cube 3 hard-boiled eggs after peeling.
Assemble the Salad
- In a large mixing bowl, combine the cooled rice, flaked tuna, chopped green onions, diced cucumber, cubed feta, and boiled eggs.
- Season with salt and pepper to taste.
Toss and Serve
- Gently toss all the ingredients together until they’re well mixed.
- Serve immediately or refrigerate for about 30 minutes if you prefer it chilled.
Video
Notes
Tips and Tricks
- Cool the Rice: Avoid adding hot rice to the salad to keep the other ingredients crisp.
- Add Dressing for Extra Taste: A light vinaigrette or drizzle of olive oil and lemon juice can add even more taste if you prefer.
- Chill Before Serving: If you have time, refrigerate the salad for 30 minutes after mixing—it tastes even better chilled.
Nutrition
Calories: 442kcal | Carbohydrates: 63g | Protein: 22g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 177mg | Sodium: 426mg | Potassium: 304mg | Fiber: 2g | Sugar: 1g | Vitamin A: 470IU | Vitamin C: 3mg | Calcium: 184mg | Iron: 2mg
