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Homemade Italian Tuna and Brown Rice Salad (Riso e Tonno) photo

Italian Tuna and Brown Rice Salad (Riso e Tonno)

This Italian Tuna and Brown Rice Salad is a protein-packed delight! Fresh vegetables and savory tuna combine for a nutritious, vibrant dish.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Salad
Cuisine: Italian
Ingredients Equipment Method Notes

Ingredients
  

For the Salad:
  • 2 cans (4 oz each) premium yellowfin canned tuna in oil drained
  • 1 cup cooked and cooled brown rice
  • 8 oz frozen classic mixed vegetables cooked and cooled
  • 1/4 cup good quality sliced black olives
  • 2 tbsp drained capers plus 1 tbsp of the brine
  • 1/4 cup chopped red bell pepper
  • Juice of 1/2 lemon
  • 1/2 tbsp olive oil preferably from the tuna can

Equipment

  • Large mixing bowl
  • Measuring cups and spoons
  • Spatula or wooden spoon
  • Knife and cutting board

Method
 

Directions:
  1. Begin by gathering all your ingredients. Ensure the brown rice is fully cooked and cooled. If you’re using frozen vegetables, cook them according to package instructions and allow them to cool.
  2. Open the cans of tuna and drain the oil. If you’re using oil from the can, reserve a small amount for the dressing.
  3. In a large mixing bowl, combine the drained tuna, cooked brown rice, and the cooked and cooled mixed vegetables.
  4. Incorporate the sliced black olives, drained capers, chopped red bell pepper, lemon juice, and olive oil into the mixture.
  5. Gently toss all the ingredients together until they are well combined. Be careful not to break up the tuna too much; you want some chunky pieces for texture.
  6. Cover the bowl with plastic wrap or a lid, and let the salad chill in the refrigerator for at least 30 minutes. Serve chilled or at room temperature.

Notes

  • Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Consider keeping the dressing separate until ready to serve for freshness.
  • For a vegetarian option, substitute tuna with chickpeas.