Lemon Rice Salad with Tuna and Green Beans

Name: Lemon Rice Salad with Tuna and Green Beans
Cuisine: European, Mediterranean
Ingredients: 1 x 200g pack of pre-cooked brown basmati and wild rice blend; 100g green beans, trimmed and halved; 1/2 cucumber, quartered lengthways and sliced; 2 shallots, thinly sliced; 100g mixed cherry tomatoes, halved; 200g (drained weight) tinned tuna in spring water, flaked; 20g pitted green olives, stuffed; 25g flat-leaf parsley, chopped; finely grated lemon zest and juice of 1 lemon; 1 red chilli, de-seeded and finely diced (optional); 1 clove garlic, crushed; 1/2 tbsp olive oil; black pepper

4 steps

This is a salad full of flavour that I like to eat after a workout. It can be carried in a lunch box and eaten on the move, too.

Updated at: Thu, 17 Aug 2023 07:38:39 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories609.7 kcal (30%)

Total Fat17.4 g (25%)

Carbs78.9 g (30%)

Sugars14.8 g (16%)

Protein45.2 g (90%)

Sodium876.4 mg (44%)

Fiber12.4 g (44%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1 x 200gbrown basmati and wild rice blend

pre-cooked

100ggreen beans

trimmed and halved

0.5cucumber

quartered lengthways and sliced

2shallots

thinly sliced

100gmixed cherry tomatoes

halved

200gtuna in spring water

drained weight, tinned, flaked

20gpitted green olives

stuffed

25gflat-leaf parsley

chopped

1lemon

finely grated, zest and juice of

lemon

finely grated, zest and juice of

1red chilli

de-seeded and finely diced, optional

Instructions

Step 1

Heat the rice according to packet instructions, then transfer to a large bowl and set aside.

Step 2

Meanwhile, bring a medium saucepan of water to the boil, then blanch the green beans for 2 minutes, or until just tender. Drain the beans, then refresh in a bowl of cold water and pat dry with kitchen roll.

Step 3

Add the blanched green beans to the rice with the cucumber, shallots, tomatoes, tuna, olives and parsley.

Step 4

Mix the lemon zest and juice, chilli (if using), garlic and olive oil together in a small bowl to make a dressing, then season with black pepper. Toss through the salad, then serve.