Skip links and keyboard navigation

Rice Salad with Tuna
  • 1 ½ cups brown rice or pasta (uncooked or packet of parboiled brown rice)
  • 1 cup canned or frozen peas/corn
  • ½ green capsicum, chopped
  • 2 tomatoes, chopped
  • 4 spring onions (shallots), diced
  • 400g can tuna in springwater drained and flaked
  • juice of 1 lemon, juiced
  • 1 tablespoon olive oil
  • ground pepper
  1. Cook the rice in a large saucepan of boiling water for 30 minutes or until tender. If using, packet of parboiled brown rice, cook according to packet instructions.
  2. Remove saucepan from heat and add peas and cover and stand for 5 minutes (or cook peas in microwave)
  3. Drain rice and peas in a large colander and set aside for 30 minutes to cool to room temperature.
  4. Add rice, tomatoes, capsicum, shallots and tuna in a large bowl.
  5. Make dressing by combining lemon juice and oil in screw-top jar and seasoning with pepper and secure lid and shake to combine.
  6. Drizzle dressing over salad and toss to combine.


  • Omit tuna and add in canned legumes for a vegetarian option.
  • Omit tuna and use canned salmon
  • Place leftovers on a small wholegrain pita bread or multigrain bread to make a sandwich.

Storage Suggestions

Can be kept in the refrigerator for up to 3 days.

Equipment List

  • Large saucepan
  • Colander
  • Chopping board
  • Large knife
  • Large bowl
  • small jar with screw-top lid
  • can opener

Nutrition Information


381g Quantity per serving Quantity per 100g
Energy 2205kJ 579kJ
Protein 34.7g 9.1g
Fat, total
— Saturated 2.0g 0.5g
Carbohydrate 70.0g 18.4g
— Sugars 5.8g 1.5g
Fibre 7.4g 1.9g
Sodium 461mg 121mg