Rice Salad with Tuna and Vegetables

By the GetYourMacros team · 10 September 2026

A classic Italian cold rice salad, high in protein and fiber, perfect for a balanced meal-prep lunch.

• Time 20 min
• Course One-dish meal
• Diet Pescatarian
• Cuisine Italian
• Allergens fish

Ingredients (1 serving)

• 80 g Brown rice
• 160 g Canned tuna in water
• 150 g Frozen mixed vegetables
• 15 ml Extra virgin olive oil
• 20 g Pitted olives (drained)
• 15 ml Lemon juice
• Fresh parsley to taste

Quantities are for one serving: multiply by the number of people. Calories and macros are computed on the app's food database, ingredient by ingredient.

Method

1. Boil the brown rice in salted water according to package instructions, usually about 35-40 minutes.
2. In the last 5-6 minutes of cooking the rice, add the frozen mixed vegetables to the same pot.
3. Drain the rice and vegetables together, then rinse under cold running water to stop the cooking and cool them down.
4. Transfer the mix to a large bowl and add the drained tuna, breaking it up with a fork.
5. Stir in the sliced olives, finely chopped parsley, and lemon juice.
6. Drizzle with extra virgin olive oil, season with a pinch of salt and pepper, and mix thoroughly.
7. Let the salad rest in the fridge for at least 30 minutes before serving to allow flavors to meld.

Tips

• This dish keeps perfectly in the fridge for up to 3 days in an airtight container.
• Using brown rice provides more satiety and fiber compared to white rice, keeping you full for longer.

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