Rice salad with tuna and vegetables: a low-fat delicacy

Updated: 04/30/2022 – 13:25

Rice salad is also different
Fresh rice salad with tuna and crispy vegetables


Our rice salad with tuna, fresh vegetables and parsley is for all canned tuna lovers.  We take it in its own juice, so the salad contains almost no fat and is extremely healthy.

Photo: Getty Images / ALLEKO

Our rice salad with tuna, fresh vegetables and parsley is for all canned tuna lovers. We take it in its own juice, so the salad contains almost no fat and is extremely healthy.

Rice does not always have to be a side dish. Our fresh rice salad with tuna and delicious vegetables is extremely light, fresh and simply delicious. By the way, this is also a real discovery as a side dish for barbecue.

Ingredients for 4 servings:

  • 300 g of basmati rice
  • 150 g cocktail tomatoes
  • 1 red pepper
  • 1 can of tuna, in its own juice
  • 1 can of corn
  • 150 g of frozen peas
  • 3 tablespoons of fresh parsley, chopped
  • 1 tablespoon of lemon juice
  • 1 tablespoon of olive oil
  • Pepper salt

Approximately per serving:

  • 408 calories
  • 7 grams of fat
  • 70 grams of carbohydrates
  • 20 grams of protein

Preparation time:

  • about 40 minutes (including 20 minutes for the rice to cool)

And here’s how it’s done:


  1. Wash the rice and cook according to the instructions. Then let it cool.
  2. Briefly boil the frozen peas in a small amount of water until they are crisp and green. Cut the tomatoes in half, and cut the pepper into cubes. Chop the parsley and drain the corn. Mix everything with cooled rice.
  3. Drain the tuna, fluff it a little with a fork and add to the salad. Mix lemon juice and olive oil.
  4. Season the salad with salt and pepper and add a little lemon juice if you want it to be fresher. Garnish with additional parsley. Serve in a bowl to everyone.


Rice is really extremely versatile. However, most often it is used simply as a side dish, because it is combined with almost everything. In particular, basmati rice is the most common ingredient in Asian dishes. Our fresh rice salad with tuna and crunchy vegetables is not only a feast for the eyes, but also an incredible taste. Also fits perfectly in a barbeque salad bar. Thanks to the tuna in its own juice, it is also very low in fat. Ideally!


We love quick rice recipes and great salads. If there’s tuna, we’re all happy to be a part of it! This recipe meets our wishes and hopefully yours. If so, then just put the salad with a side dish. Our Warm Rice Salad with Zucchini and Green Beans or this Vegetarian Rice Salad with Nuts and Feta will also satisfy those cravings.

Do you want rice? Then check out our gallery. Here you will find our favorite rice dishes.


Do you sometimes fail to make rice and still wonder why? Then be sure to watch our video. Here we explain what errors are causing your rice to fail.



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