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Multicolor Rice and Vegetable Salad

c
@cocinero44
InternationalLunchDinnerMain CourseSaladNut-FreeNon-Vegetarian

A delicious and hearty multicolor rice and vegetable salad is today's suggestion, perfect for summer since this single dish makes for a complete meal. The combination of rice, potatoes, natural tuna, along with sweetcorn kernels, onion, and a dressing made of mustard, salt, and peppers creates a dish that is...

Multicolor Rice and Vegetable Salad recipe
Prep Time
20min
Cook Time
15min
Total Time
35min

Ingredients

4 Servings
(1 serving = 1 bowl)
  • potatoes boiled potatoes, cut into cubes
    potatoes boiled potatoes, cut into cubes
    4
  • carrots boiled carrots, cut into cubes
    carrots boiled carrots, cut into cubes
    2
  • cooked long-grain rice
    cooked long-grain rice
    150g
  • natural tuna
    natural tuna
    2can
  • sweetcorn kernels
    sweetcorn kernels
    1can
  • green or black olives
    green or black olives
    50g
  • coarsely chopped walnuts
    coarsely chopped walnuts
    50g
  • red bell pepper chopped red bell pepper
    red bell pepper chopped red bell pepper
    1/2
  • tomatoes tomatoes
    tomatoes tomatoes
    2
  • onion small onion, finely chopped
    onion small onion, finely chopped
    1
  • olive oil
    olive oil
    7tbsp
  • apple cider vinegar
    apple cider vinegar
    3tbsp
  • mustard
    mustard
    3tbsp
  • salt
    salt
  • pepper
    pepper

How to make Multicolor Rice and Vegetable Salad

  1. Step 1

    Cut the tomatoes in half and remove the seeds, then dice them into cubes.

  2. Step 2

    Peel the onion and slice it into very thin rings.

  3. Step 3

    In a large bowl, combine the boiled and cubed potatoes and carrots, the cooked rice, the chopped red bell pepper, the diced tomatoes, the coarsely chopped walnuts, the sweetcorn kernels, and the onion.

  4. Step 4

    In a separate container, mix the olive oil, apple cider vinegar, mustard, and season with salt and pepper. Stir well to combine. Set aside.

  5. Step 5

    Drain the tuna thoroughly and add it to the salad along with the sliced olives. Finally, dress the salad with the prepared mixture of olive oil, vinegar, mustard, salt, and pepper.

Nutrition (per serving)

Calories

420.0kcal (21%)

Protein

18.8g (37.5%)

Carbs

32.5g (11.82%)

Sugars

2.0g (4%)

Healthy Fat

24.4g

Unhealthy Fat

4.5g

% Daily Value based on a 2000 calorie diet

Tips & Tricks

  1. Garnish with chopped hard-boiled egg and a sprinkle of parsley for added flavor and presentation.

  2. Ensure the tuna is well-drained to avoid excess moisture in the salad.

  3. You can substitute green olives with black olives based on your preference.

FAQS

  1. Can I use a different type of rice?

    Yes, you can use any type of cooked rice, such as basmati or jasmine, as long as it complements the flavors of the salad.

  2. How can I make this salad vegetarian?

    To make the salad vegetarian, omit the tuna and consider adding more vegetables or a plant-based protein like chickpeas.

  3. Can I prepare this salad in advance?

    Yes, you can prepare the salad a few hours in advance. Store it in the refrigerator and add the dressing just before serving.

  4. What can I use instead of walnuts?

    You can replace walnuts with other nuts like almonds or cashews, or omit them entirely if you prefer a nut-free version.

  5. Is this salad suitable for meal prep?

    Absolutely! This salad is great for meal prep as it holds up well in the refrigerator for a day or two.

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c

@cocinero44

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