A whimsical blend of textures and tastes, this Italian Tuna and Brown Rice Salad is like a symphony of flavors—each ingredient playing its own note, yet coming together in perfect harmony. Imagine a sunny afternoon in a quaint Italian piazza, the aroma of fresh herbs mingling with the salty sea breeze, and you’ll get a sense of the vibrant freshness this dish offers. It’s a salad, yes, but it’s also an experience, a journey through flavors that will have you dreaming of Mediterranean shores—though my last attempt had a bit too much lemon, a refreshing surprise that kept me coming back for more.
Steps
- Start by draining the canned Italian tuna, making sure to save the oil for later use. Set the reserved oil aside for dressing the salad.
- In a large mixing bowl, combine the cooked and cooled brown rice with the drained tuna, frozen mixed vegetables, sliced black olives, capers, and chopped red bell pepper.
- Add the brine from the capers, fresh lemon juice, and a portion of the reserved tuna oil to the bowl. Mix everything thoroughly to ensure the ingredients are evenly coated and combined.
Ingredients
- 2 cans (4 oz each) of Italian premium yellowfin canned tuna in oil, drained
- 1 cup of cooked and cooled brown rice
- 8 oz of cooked and cooled frozen classic mixed vegetables (e.g., Bird’s Eye)
- 1/4 cup of high-quality sliced black olives
- 2 tablespoons of drained capers, plus 1 tablespoon of the brine
- 1/4 cup of chopped red bell pepper
- Juice of 1/2 a lemon
- 1/2 tablespoon of olive oil (reserved from the canned tuna)
Nutritional Values
Calories: 928 kcal | Carbohydrates: 84 g | Protein: 80 g | Fat: 32 g | Saturated Fat: 4 g | Cholesterol: 40 mg | Sodium: 1036 mg | Fiber: 16 g | Sugar: 2 g
FAQ
- Can I use canned tuna packed in water instead of oil for this salad?
- Yes, you can use tuna packed in water, but the salad might not have the same rich flavor as when using tuna packed in olive oil.
- Is it possible to use canned black olives instead of good quality olives?
- You can use canned black olives, but for the best flavor, it’s recommended to use high-quality olives as they enhance the taste significantly.
- How long can I store the tuna and brown rice salad in the refrigerator?
- The salad can be stored in the refrigerator for a day, and in fact, it might taste even better the next day as the flavors meld together.
- Can I prepare this salad in advance for meal prep?
- Absolutely! This salad is ideal for meal prep and can be made ahead of time for a convenient, flavorful lunch.
- What is the serving size and nutritional information for this salad?
- The serving size is 1 cup, with approximately 232 calories, 21 grams of carbohydrates, 20 grams of protein, 8 grams of fat, and 259 mg of sodium per serving.
Tips
- Opt for Italian tuna packed in olive oil rather than water, as it significantly enhances the flavor and ensures the salad isn’t dry.
- Allow the salad to sit in the refrigerator overnight before serving. This allows the flavors to meld together, resulting in a more flavorful dish.
- While you can use canned tuna in water and standard black olives, using high-quality ingredients like Italian tuna in oil and premium olives will yield a more authentic and delicious outcome.
- Reserve some of the olive oil from the canned tuna to include in your salad. This adds extra flavor and richness to the dish.
Equipment
- Large mixing bowl
- Citrus juicer (for juicing the lemon)
- Measuring spoons and cups (if precise measurement is preferred)
- Strainer or colander (for draining tuna and possibly rinsing capers)
- Food storage jars or containers (if planning to refrigerate for meal prep)
