Mediterranean Tuna Rice Salad
A vibrant, refreshing, and protein-packed dish, this Mediterranean Tuna Rice Salad is perfect for warm days, meal prep, or a balanced lunch on the go. Combining the bright, briny flavors of olives, lemon, and herbs with satisfying rice and tuna, this salad is both nutritious and incredibly easy to prepare. Hard-boiled eggs and colorful vegetables add extra texture, color, and nutrients, making it a complete and wholesome meal in one bowl.
Time Required:
Prep Time: 20 minutes
Cook Time: 10 minutes (for rice and eggs, if not pre-cooked)
Total Time: 30 minutes
Ingredients
Salad Base
2 cups cooked long-grain rice (e.g., Basmati or short-grain rice, cooled)
1 can (5–7 oz) tuna in water or oil, drained and flaked
1 cup cherry tomatoes, halved or quartered
1/2 cup black olives, sliced or whole
1/2 cup corn kernels (fresh, frozen, or canned and drained)
1/2 cup cucumber, diced
1/2 bell pepper, finely diced (red or green)
1/4 cup onion, finely diced (red onion or green onions)
2 hard-boiled eggs, halved or quartered (for garnish)
Dressing
3 tablespoons extra-virgin olive oil
2 tablespoons lemon juice (freshly squeezed)
2 tablespoons chopped fresh herbs (parsley, dill, or mint)
Salt and black pepper, to taste
Optional Dressing Add-ins
1 teaspoon Dijon mustard or mayonnaise (for a creamier texture)
1 tablespoon capers
1 teaspoon rice vinegar (for more tang)
Instructions
Prepare the Base:
Cook and cool the rice (use leftover rice if you have it).
Boil eggs, cool, peel, and slice or quarter.
Drain the canned tuna and flake it with a fork.
Chop the Vegetables:
Halve the cherry tomatoes.
Dice cucumber, bell pepper, and onion.
Slice olives if needed.
Drain corn if using canned.
Mix the Salad:
In a large bowl, combine the cooked rice, tuna, cherry tomatoes, olives, corn, cucumber, bell pepper, and onion.
Gently fold to mix without smashing the tuna.
Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, chopped herbs, salt, and pepper.
Add optional ingredients like Dijon mustard, mayonnaise, or capers if desired.
Combine:
Pour the dressing over the salad and toss gently to coat all ingredients evenly.
Taste and adjust seasoning.
Serve:
Top with quartered hard-boiled eggs and extra herbs as garnish.
Serve immediately or refrigerate for 1–2 hours to allow flavors to meld.
Tips for Best Results
Cool Rice Completely: Warm rice can cause veggies to wilt and dressing to separate. Chill it before mixing.
Use Oil-Packed Tuna for Richer Flavor: If you prefer a more indulgent taste.
Chop Ingredients Uniformly: This ensures even distribution of flavors and a pleasing texture.
Make Ahead: The salad keeps well in the fridge for 2–3 days. Add eggs just before serving to prevent rubbery texture.
Season Gradually: Start with less salt, then adjust after mixing with tuna and olives (both can be salty).
Variations
Grain Swap: Use quinoa, couscous, or farro instead of rice for variety.
Add Cheese: Crumbled feta or goat cheese enhances creaminess and flavor.
Add Greens: Toss in baby spinach, arugula, or romaine for a leafy texture.
Spicy Kick: Add a pinch of red chili flakes or a chopped pepperoncini.
Vegan Option: Replace tuna with chickpeas or white beans, and skip the egg.
Q&A
Q: Can I use brown rice instead of white rice?
A: Yes! Brown rice adds extra fiber and a nuttier flavor. Just ensure it’s fully cooled before mixing.
Q: Is this salad good for meal prep?
A: Absolutely! Store in airtight containers for up to 3 days. Add the eggs and herbs fresh if storing long.
Q: Can I freeze this salad?
A: Not recommended. The texture of rice, vegetables, and eggs doesn’t hold up well when thawed.
Q: Can I add a creamy element without mayo?
A: Try adding a spoonful of Greek yogurt mixed with Dijon for a lighter creamy dressing.
Nutrition Estimate (Per Serving – makes 4 servings)
Calories: ~360
Protein: 18g
Carbohydrates: 32g
Fat: 18g
Fiber: 3g
Sugars: 4g
Sodium: ~480mg
(Values vary based on tuna type, rice, and optional ingredients.)
Conclusion
This Mediterranean Tuna Rice Salad is a refreshing, colorful, and nutrient-dense dish that celebrates the flavors of the Mediterranean pantry. It’s an excellent choice for picnics, office lunches, or quick dinners. Customizable and easy to prep ahead, it’s a reliable go-to for healthy eating without sacrificing flavor. Make it once, and it’ll become a staple in your weekly rotation!