{"id":5518,"date":"2026-11-05T12:44:17","date_gmt":"2026-11-05T10:44:17","guid":{"rendered":"https:\/\/www.changeeat.com.cy\/?p=5518"},"modified":"2026-11-05T12:44:17","modified_gmt":"2026-11-05T10:44:17","slug":"tuna-rice-salad-easy-and-healthy-recipe","status":"publish","type":"post","link":"https:\/\/www.changeeat.com.cy\/en\/tuna-rice-salad-easy-and-healthy-recipe\/","title":{"rendered":"Tuna rice salad: easy and healthy recipe"},"content":{"rendered":"<p>After a long and tiring day, are you looking for something quick, easy, and light? Or perhaps some friends have dropped by unexpectedly, and you want to prepare something delicious, satisfying, and effortless?<\/p>\n<p>We recommend this simple and easy tuna rice salad, which can be enjoyed either as a main dish or as a side dish. It is rich in vitamins, minerals, and antioxidants. Enjoy!<\/p>\n<h2>Ingredients for 4 Servings<\/h2>\n<ul>\n<li>\n<div>\n<div>\n<p>2 cups cooked brown rice<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>2 large cans of tuna in water, drained<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>1 red bell pepper, finely chopped<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>1 green bell pepper, finely chopped<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>1 orange bell pepper, finely chopped<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>\u00bd cup canned sweetcorn<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>2\u20133 bunches of fresh parsley, finely chopped<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>1 spring onion, finely chopped<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>2 tbsp vinegar<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>Juice of 1 freshly squeezed lemon<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>Salt and pepper, to taste<\/p>\n<\/div>\n<\/div>\n<\/li>\n<\/ul>\n<p>Abbreviations: tsp = teaspoon | tbsp = tablespoon | cup = 250 ml<\/p>\n<h2>Preparation Method<\/h2>\n<ol>\n<li>\n<div>\n<div>\n<p>Cook the rice according to the package instructions and allow it to cool. Transfer it to a large salad bowl.<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>Add all the remaining ingredients to the rice.<\/p>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div>\n<div>\n<p>Mix well and serve!<\/p>\n<\/div>\n<\/div>\n<\/li>\n<\/ol>\n<h2>Dietitian&#8217;s Tip<\/h2>\n<p>This unique and colourful salad is sure to impress! Packed with flavour and essential nutrients, it is a delicious and nutritious choice for any occasion. Don&#8217;t hesitate to give it a try \u2014 you&#8217;ll love it!<\/p>\n<h2>Nutritional Information per Serving<\/h2>\n<div>\n<div>\n<table>\n<tbody>\n<tr>\n<th>Nutrient<\/th>\n<th>Amount<\/th>\n<\/tr>\n<tr>\n<td>Energy \/ Calories<\/td>\n<td>410 kcal<\/td>\n<\/tr>\n<tr>\n<td>Fat<\/td>\n<td>2.6 g<\/td>\n<\/tr>\n<tr>\n<td>Carbohydrates<\/td>\n<td>61.2 g<\/td>\n<\/tr>\n<tr>\n<td>Dietary Fibre<\/td>\n<td>3.5 g<\/td>\n<\/tr>\n<tr>\n<td>Protein<\/td>\n<td>37.6 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<h2>Vitamins and Minerals*<\/h2>\n<div>\n<div>\n<table>\n<tbody>\n<tr>\n<th>Vitamin \/ Mineral<\/th>\n<th>% Daily Value<\/th>\n<\/tr>\n<tr>\n<td>Vitamin C<\/td>\n<td>240%<\/td>\n<\/tr>\n<tr>\n<td>Selenium<\/td>\n<td>210%<\/td>\n<\/tr>\n<tr>\n<td>Niacin (Vitamin B3)<\/td>\n<td>123%<\/td>\n<\/tr>\n<tr>\n<td>Vitamin B12<\/td>\n<td>79%<\/td>\n<\/tr>\n<tr>\n<td>Vitamin A<\/td>\n<td>63.5%<\/td>\n<\/tr>\n<tr>\n<td>Vitamin B6<\/td>\n<td>51.5%<\/td>\n<\/tr>\n<tr>\n<td>Manganese<\/td>\n<td>48%<\/td>\n<\/tr>\n<tr>\n<td>Phosphorus<\/td>\n<td>38%<\/td>\n<\/tr>\n<tr>\n<td>Folate (Vitamin B9)<\/td>\n<td>34.5%<\/td>\n<\/tr>\n<tr>\n<td>Iron<\/td>\n<td>29%<\/td>\n<\/tr>\n<tr>\n<td>Thiamine (Vitamin B1)<\/td>\n<td>27%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p>Percentages are based on the recommended daily intake for a 2,000-calorie diet, as provided in the original recipe.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After a long and tiring day, are you looking for something quick, easy, and light? Or perhaps some friends have dropped by unexpectedly, and you want to prepare something delicious, satisfying, and effortless? We recommend this simple and easy tuna rice salad, which can be enjoyed either as a main dish or as a side [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":5516,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9],"tags":[],"class_list":["post-5518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tuna rice salad: easy and healthy recipe - Change Eat<\/title>\n<meta name=\"description\" content=\"Discover this easy and healthy tuna rice salad recipe, packed with protein, vitamins and 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