
Ideal for busy households, this hearty salad keeps well in the fridge for up to three days, ready to be spooned into a bowl whenever you're peckish
Nutrition and extra info
- Healthy
Nutrition: per serving
- kcal328
- fat10g
- saturates2g
- carbs49g
- sugars5g
- fibre2g
- protein14g
- salt0.22g
Ingredients
- approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice)
Rice
r-eye-sRice is a grain, the seed of a type of grass, which is the most widely grown and the most…
- 400g tuna in springwater
Tuna
tune-ahA member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…
- 200g frozen petits pois, defrosted
- 2 red peppers, peeled with a potato peeler, deseeded and diced
- 3 tomatoes, chopped into small chunks
Tomato
toe-mart-ohA member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…
- 5 spring onions, finely sliced
Spring onion
sp-ring un-yunAlso known as scallions or green onions, spring onions are in fact very young onions, harvested…
- bunch flat-leaf parsley, chopped
- large handful stoned green olives, roughly chopped (optional)
Olive
ol-livWidely grown all over the Mediterranean, where they've been cultivated since biblical times…
- 4 tbsp mayonnaise
- juice 1 lemon
Lemon
le-monOval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…
- 2 tbsp extra-virgin olive oil
Method
The cooked rice will have probably clumped together, so break it up in a large mixing bowl. Flake in the tuna, then mix in the peas, peppers, tomatoes, spring onions, parsley and olives, if you’re using them.
Stir through the mayonnaise, lemon juice and olive oil and season to taste. Cover the bowl with cling film or place in a large plastic container and let your household serve themselves whenever they are hungry.
Comments, questions and tips
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