Mediterranean tuna grain salad

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(0)
2 peopleServes
2
Prep   10 min
Cook   5 min

This Mediterranean tuna grain salad is a quick, easy, and healthy lunch option to take to work. Filled with lots of veggies, this salad will keep 2-3 days in the fridge.

  • Broccoli, 2 cup(s), cut into florets
  • Brown rice, heat & serve, 2 x 125g quick cup(s)
  • Tuna, canned in springwater, 1 x 185g can(s) (drained)
  • Chickpeas, canned, no added salt, ⅔ x 400g can(s) (drained), rinsed
  • Roasted red capsicum, 50 g, in brine, drained, thinly sliced
  • Cherry tomatoes, 100 g, halved
  • Rocket, any type, 2 cup(s), or mixed leaf salad
  • Capers, 2 teaspoon(s), drained, optional
  • Almonds, 1 tablespoon(s), sliced, toasted (optional)
  • Lemon, 1 lemon(s), halved

Method

Boil, steam or microwave broccoli. Refresh in a bowl of iced water. Drain well. Place into a large bowl.

Cook rice according to directions on the packet.

Flake the tuna into pieces, add to the broccoli along with cooked rice, chickpeas, capsicum, tomatoes, rocket & spinach mix, capers and almonds. Squeeze over one lemon half, season. Toss gently to combine. Divide between plates or bowls. Serve with remaining lemon.

TIP: The salad will keep 2-3 days in the fridge. Combine all the ingredients except the lemon and nuts and store in an airtight container. Store nuts separately. Dress salad with lemon and nuts just before serving.

Nutrition facts per serve
Makes 2 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1
Bread & Cereals2
Vegetables2
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories490
Protein32.7 g
Total fat10.2 g
- Saturated fat1.7 g
Total carbohydrates58.4 g
- Total sugars7.3 g
Fibre14.3 g
Sodium295 mg

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