Herbed Tuna-Rice Salad

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tuna salad

Herbed Tuna-Rice Salad

Gluten-free, Lactose-free, FODMAP friendly

Prep time: 10 minutes, plus rice cooking time

Yield: 3 servings

The tuna-rice salad recipe I found in a magazine years ago included mayonnaise and other ingredients I can’t eat these days. A few tasty substitutions later, voila, FODMAP friendly! Also incredibly easy. This is a good dish to double and take to a summer potluck.

Ingredients

  • ¾ cup raw white rice
  • 1 ¼ cup water
  • Or substitute 1 ½ cups cooked, cooled rice for above two ingredients
  • 1 5-oz. can tuna, preferably in olive oil (Trader Joe’s brand is excellent)
  • 1 ½ Tbsp fresh lemon juice
  • 1 tsp dried crumbled basil
  • ½ tsp organic, gluten-free Dijon mustard
  • ½ tsp salt
  • 1/8 tsp pepper
  • 1 Tbsp dried, crumbled parsley (or 2 Tbsp fresh, minced parsley)
  • 1-2 Tbsp snipped chives or sliced green onions (FODMAPers, use only the green part)
  • (Optional) lemon slices for garnish

Instructions

  1. If starting with raw rice, cook it in water according to package directions, then cool completely. The quickest way to cool cooked rice is to run 2-3” of cold water in your sink and set the bottom of your rice-cooking pan in the cold water bath. Toss occasionally with a fork.
  2. In small bowl, mix lemon juice, basil, Dijon mustard, salt, pepper, and parsley.
  3. Add tuna to small bowl and mix with the dressing, flaking the tuna as you go.
  4. Add tuna mixture to cooled rice. Toss gently.
  5. Serve plain or over lettuce, and top with snipped chives or sliced green onions. Garnish with lemon slices, if you like.
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  1. Pingback: Tuna Sandwich Filling | Comfortable Comfort Foods

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