Healthy Brown Rice Salad With Tuna

Rice salad is as simple as it gets. Sadly, I sometimes struggle with simplicity. It’s ironic because it should be simple right? But as you also probably know, it’s the simple things that can be the hardest. So what exactly am I having an issue with? It’s constantly trying to remind myself that a recipe does not need to have 15 ingredients for the condiments and 7 or more for the dish itself. Sometimes all you need is a drizzle of olive oil and 5 ingredients. Which is what you need for this simple rice salad with tuna.

Some recipes have diced mild-flavored cheese and cubed ham instead of turkey. Is it delicious? You bet it is! So why didn’t I choose to share that recipe with you instead? To keep it simple, I prefer this one better.

Why Do I Like This Rice Salad Recipe Better?

Fewer calories and so so delicious! Other recipes will call for white rice, I prefer the earthy flavor of brown rice. I don’t add cheese just because I think the rice works wonderfully without it. Turkey over ham? Anyday! We happened to snag this turkey which turned out to be even tastier than having diced ham in the rice salad.

As I write this post, I am reminded of scenes in Korean dramas when they make a bowl of quick rice with kimchi. Just adding one ingredient after the other to be finished with a drizzle of cocktail condiments that I have no idea about Anyone know what they are, please educate me in the comments :). But watching them eat makes me full, and I am an avid watcher of theeasychan! Anyway, back to our rice salad. What do you need for it, and can you make any substitutes?

Rice Salad Ingredients and Alternatives

Tuna

I got spoiled, my first try at tinned tuna was albacore then yellowfin. Which made it hard to ‘have eyes’ or should I say ‘palette’ for anything else. I prefer to use canned tuna chunks over the flaky type. Why? Because I like to have control over just how crumbled the tuna is. BUT for the sake of affordability and my desire to prove that the flaky tuna can make a mindblowing recipe too- I chose to use the flaky kind for this recipe. I know, I know, the tuna looks miserable. No, if we are to be brutally honest it does not look appetizing. But give it a chance, plus an added positive; aside from the affordability of flaky tuna is that it’s easier to blend into the rice. 🙂

Sidenote: Get salted tuna that has been preserved in a vegetable or olive oil.

Olive oil

Oh yes, here is where I have messed up one too many times! I cook the rice with vegetable oil and after mixing it with the other ingredients; I dribble a little bit of olive oil. However, it has happened that I used olive oil that was so intense it felt like it had masked my tongue in its flavor and I couldn’t taste anything else.

So, word to the wise? Use a very very mild olive oil that will not overpower your sidekick (ingredients). Though it might be that you do not need to add any oil because the tuna will have been slightly drenched in the preserved oil.

Rice

Here is where it gets a little interesting. I have used all sorts of brown rice brands and seem to have landed on my favorite so far. Drumrolllll……. enter Scotti whole grain rice! Why do I prefer this? I love the taste and how slightly bigger the grains are.

So about the temperature of the rice? I like to eat the salad when it is lukewarm compared to cold. Why? I have no idea, it just seems to taste better to me.

Turkey

I seem to come back to turkey each time since discovering that i preferred it to diced ham which quite a few people like. In that case, should you be unable to find some really good log of turkey, just use diced ham.

Tomato

The rice salad without the tomato can be a little dry. I would suggest you use a beef or plum tomato. One that is ripe but firm.

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Other Grain Salad Idea

Warm barley & co humble salad

A simple and humble warm salad, made with boiled barley and chickpeas. Slow-roasted sweet potatoes, carrots, and red bell pepper.

Print Recipe

Healthy rice salad with tuna

(+15 rating, 3 votes)

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Salad – International

By Angela – Serves: 3

Prep Time: 5 minutes – Cooking Time: 35 minutes – Total Time: 40 minutes

Simple rice salad with canned tuna, sweet corn, tomato, and turkey. Tossed in olive oil, salt, oregano, and black pepper.

Ingredients

• 160g brown rice
• 375ml water
• 3 tablespoons vegetable oil
• 150g natural sweet corn
• 150 canned tuna preserved in oil
• 170g diced beef tomato (with or without seeds)
• 150g cubed turkey
• Olive oil
• Oregano (optional)
• Salt and black pepper

Instructions

1

Gently wash the rice in a large sieve under cold running water until the water turns clear

2

Heat 3 tablespoons of vegetable oil and tip in the rice. Stir to mix over high heat for about 1 minute.

3

Pour 375ml of cold water over the rice and 3/4 teaspoon of salt, stir and bring to a boil. Then reduce the heat to low, cover, and leave to simmer for 35 minutes or until cooked through.

4

When the rice is ready, take it off the fire and leave to sit for 5-10 minutes. Then transfer it to a large bowl and leave to cool until slightly warm. (If you prefer the rice cold, let it cool completely).

5

Add the cubed turkey, tomato, sweetcorn and tuna (drained of its oil) over the rice and mix. Drizzle in roughly 3-4 tablespoons of olive oil, a pinch of salt, oregano, and some ground black pepper.

6

Make sure the salad is well seasoned and serve.