Italian Tuna and Brown Rice Salad (Riso e Tonno)

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Italian tuna and brown rice salad (Riso e Tonno) is wonderful, easy lunch using basic pantry items such as tuna, brown rice, capers and good quality chopped olives plus some frozen mixed vegetables and fresh lemon juice.

Italian tuna and brown rice salad is wonderful, easy lunch using basic pantry items such as tuna, brown rice, capers and good quality chopped olives plus some frozen mixed vegetables and fresh lemon juice.Italian Tuna Brown Rice Salad (Riso e Tonno)

You can create this easy, make-ahead, healthy salad loaded with flavor for lunch, meal prep or lunch on the go! And if you want a delicious tuna sandwich instead, try this Tuna Melt. More tuna salad recipes you may like are Chickpea Tuna Salad, Tuna Salad Wraps and Mayo-less Tuna Macaroni Salad.

Italian tuna and brown rice salad is wonderful, easy lunch using basic pantry items such as tuna, brown rice, capers and good quality chopped olives plus some frozen mixed vegetables and fresh lemon juice.

The inspiration for this recipe is a can of Rio Mare Italian Riso e Tonno someone brought back from Italy. The flavors are SO good so I set out to replicate the same exact flavor using brown rice instead.

Believe it or not, it took me a few attempts to get it JUST right. Here’s what I did – first attempt using a plain can of albacore tuna packed in water with canned black olives and all the other ingredients listed below. It was pretty dry and lacked the flavor I was trying to match. I went back to the store and picked up some canned Italian tuna packed in olive oil (I was adding oil to the salad anyway) and good quality olives. Tonno Genova was the brand of tuna I bought, it’s a little pricier than regular tuna but not by much. Each can cost me three dollars and was available in my local supermarket. It’s also available in Costco, Walmart, or buy it by the case on Amazon (affil link). Amazing the difference it makes in flavor and it wasn’t dry at all.

Tips for Brown Rice Tuna Salad:

  • I drained the tuna really well and reserved some of the olive oil to add to my salad – winner!
  • As a test, I left one refrigerated in a jar overnight to take to the beach. The next day I had it for lunch and thought it tasted even better! The flavors had a chance to meld.
  • So for those of you who are going to ask me can you use canned tuna packed in water or canned black olives – the answer is yes, but it won’t taste as good as my final recipe. Up to you!

 

Italian tuna and brown rice salad is wonderful, easy lunch using basic pantry items such as tuna, brown rice, capers and good quality chopped olives plus some frozen mixed vegetables and fresh lemon juice.
Italian tuna and brown rice salad is wonderful, easy lunch using basic pantry items such as tuna, brown rice, capers and good quality chopped olives plus some frozen mixed vegetables and fresh lemon juice.

More Tuna Salad Recipes:

Italian tuna and brown rice salad is wonderful, easy lunch using basic pantry items such as tuna, brown rice, capers and good quality chopped olives plus some frozen mixed vegetables and fresh lemon juice.
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Italian Tuna and Brown Rice Salad (Riso e Tonno)

4
5
3
SP
232
Calories
Prep Time: 15 mins
Cook Time: 0 mins
Total Time: 15 mins
Yield: 4 servings
COURSE: Lunch, Salad
CUISINE: Italian
Italian tuna and brown rice salad is wonderful, easy lunch using basic pantry items such as tuna, brown rice, capers and good quality chopped olives plus some frozen mixed vegetables and fresh lemon juice.

Ingredients

  • 2 cans, 4 oz each drained Italian premium yellowfin canned tuna in oil, drained
  • 1 cup cooked and cooled brown rice
  • 8 oz frozen classic  mixed vegetables, Bird's Eye cooked and cooled
  • 1/4 cup good quality sliced black olives
  • 2 tbsp drained capers, plus 1 tbsp of the brine
  • 1/4 cup chopped red bell pepper
  • juice of 1/2 lemon
  • 1/2 tbsp olive oil, I used from the can

Instructions

  • Drain the tuna well reserving the oil and set the oil aside.
  • In a large work bowl, combine the rice, drained tuna, vegetables, black olives, capers and bell pepper.
  • Pour 1 tablespoon of the brine from the capers into the bowl along with the juice of 1/2 lemon and 1/2 tablespoon of the oil and toss well.

Nutrition

Serving: 1cup, Calories: 232kcal, Carbohydrates: 21g, Protein: 20g, Fat: 8g, Saturated Fat: 1g, Cholesterol: 10mg, Sodium: 259mg, Fiber: 4g, Sugar: 0.5g
Blue Smart Points: 4
Green Smart Points: 5
Purple Smart Points: 3
Points +: 4
Keywords: brown rice salad, Italian Tuna and Brown Rice Salad, italian tuna salad, tuna and rice recipes healthy, tuna fish salad