2 rice salads in containers

Meal prep: rice

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(2 ratings)

Prep: 10 mins Cook: 25 mins

Easy

Each box serves 1

Eat well at work with two lunchboxes made from the same rice base – one with tuna, the other with feta and beetroot. They're gluten-free and high in protein

Nutrition and extra info

  • Healthy
  • Gluten-free

Nutrition: Tuna salad

  • kcal499
  • fat13g
  • saturates2g
  • carbs58g
  • sugars14g
  • fibre8g
  • protein34g
  • salt0.4g
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Ingredients

    For the rice base & dressing

    • 100g brown basmati rice
    • 1 red onion, finely chopped
    • 1 tsp vegetable bouillon
    • ½ tsp dried oregano
      Oregano

      Oregano

      or-ee-gar-no

      Closely related to marjoram, of which it is the wild equivalent, oregano has a coarser, more…

    • 2 tsp rapeseed oil, preferably cold-pressed
      Rapeseed oil

      Rapeseed oil

      If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

    • 2 tsp cider vinegar

    For the tuna salad box

    • 80g canned sweetcorn (no salt or sugar)
      Sweetcorn

      Sweetcorn

      sw-eet corn

      Also known as corn on the cob, sweetcorn is composed of rows of tightly packed golden yellow…

    • 2 spring onions, chopped
      Spring onions

      Spring onion

      sp-ring un-yun

      Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

    • ½ red pepper, chopped
    • 120g can tuna in spring water
      Tuna

      Tuna

      tune-ah

      A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

    For the feta & beetroot salad box

    • 210g can chickpeas, drained
    • 1 cooked beetroot, sliced then cut into strips
      Beetroot

      Beetroot

      beat-root

      A favourite in 1970's British salads (served cooked and pickled in vinegar), beetroot is a…

    • 25g feta, crumbled
      Feta

      Feta

      feh-tah

      A creamy soft white cheese with an ancient history - nomadic tribes who needed to preserve the…

    • 2-3 walnut halves, broken
      Walnuts

      Walnut

      wall-nut

      Walnuts are one of the most popular and versatile of all nuts. When picked young, they're…

    • big handful rocket
      Rocket

      Rocket

      roh-ket

      Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

    Method

    1. Put the rice in a medium pan with the onion, bouillon and oregano. Pour in 300ml water, then bring to the boil. Cover, turn down the heat and simmer for 25 mins until tender and the water has been absorbed. Meanwhile, mix the oil and vinegar.

    2. Divide the rice between two lunchboxes. Add the corn, spring onion, red pepper and tuna to one box, and the chickpeas, beetroot, feta and walnuts to the other. Spoon the dressing into both boxes, then add the rocket to the beetroot one, but don’t toss through until just before eating, or better still, add on the morning that you are eating it. Will keep for two days in the fridge.

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    Comments, questions and tips

    Sign in or create your My Good Food account to join the discussion.
    petitlaf
    15th Oct, 2017
    0.05
    " tuna in spring water" because that's where tuna lives? It's a saltwater fish.
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