Mediterranean Rice Salad with Tuna and Legumes
Summer is the perfect time to rediscover the joy of fresh, quick dishes that allow us to fully enjoy outdoor days away from the stove.
And what if I told you that you can create a masterpiece of taste with what you already have in your pantry? Today I’m bringing you my Mediterranean Rice Salad with Tuna and Legumes: a true summer ace, designed to be easy, flavorful, and incredibly versatile!
I know that sometimes the desire to cook is low, but the desire to eat well is always high. This recipe is born to solve the “what should I prepare today?” dilemma.
With a base of pre-cooked rice (or quickly boiled!), and a selection of ingredients that are classics of our summer pantries – the bold taste of tuna, the sweetness of peas, the texture of chickpeas, the freshness of tomatoes, the saltiness of olives and capers – we’ll create a complete and balanced dish.
It’s a salad that tastes of the sea, of sun, and Mediterranean aromas. It combines the practicality of canned ingredients with the freshness of tomatoes, for a result that’s a true embrace of flavors.
Perfect for a beach lunch, an impromptu dinner with friends, or simply for your office lunchbox. Its strength? It can be made in a few minutes and is indeed even better if prepared in advance, as the flavors have time to blend perfectly.
Forget sad and rushed salads! This recipe proves that with a few ingredients and a pinch of imagination, you can bring to the table a dish that wins everyone over, young and old.
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Stove
- Cuisine: Italian
- Energy 456.30 (Kcal)
- Carbohydrates 59.25 (g) of which sugars 2.78 (g)
- Proteins 18.44 (g)
- Fat 15.41 (g) of which saturated 2.20 (g)of which unsaturated 3.67 (g)
- Fibers 5.67 (g)
- Sodium 646.41 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
MEDITERRANEAN RICE SALAD Ingredients
- 10.5 oz rice (already cooked and cold)
- 1 cup canned chickpeas (drained and rinsed)
- 5.6 oz tuna in oil (drained weight)
- 1 cup peas, canned, drained (and rinsed)
- 1 cup tomatoes
- 2.1 oz green olives (pitted)
- 1 tablespoon pickled capers
- 4 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- to taste salt
- 1 pinch black pepper (optional)
- A few leaves basil
Tools
- Pot
- Small Bowl
- Bowl
MEDITERRANEAN RICE SALAD Procedure
If you don’t have pre-cooked and cold rice, cook it in plenty of salted water following the package instructions. Once cooked, drain it very well and immediately run it under cold running water to stop the cooking and cool it down. This step is crucial to keep the grains separate and to have a fresh base for your salad. Let the rice drain in a colander for a few minutes, ensuring it’s well-dried.
While the rice cools, prepare the other ingredients. Drain the tuna in oil very well. Rinse the peas and chickpeas under running water and drain them perfectly. Wash the tomatoes thoroughly and cut them in half or quarters, depending on their size. Rinse the capers to eliminate excess salt and chop them slightly if they are very large. Cut the pitted green olives into slices or halves.
In a large bowl, combine the now cold and well-drained rice with the drained tuna, peas, chickpeas, tomatoes, olives, and capers.
Now it’s time to bring your salad to life! Dress generously with extra virgin olive oil, adjust the salt, and grind plenty of fresh black pepper. If you like, add a teaspoon of dried oregano for an even more Mediterranean touch. Gently mix all the ingredients with a spoon or spatula, ensuring the dressing is evenly distributed.
Before serving, mix one last time and, if desired, garnish with a few fresh basil leaves. Your Mediterranean Rice Salad is ready to be enjoyed!
INGREDIENT NOTES AND SUBSTITUTIONS
Boiled RICE: You can use any type of rice you love for cold salads: basmati, brown, parboiled, or even a specific salad rice. The important thing is that it is well cooked al dente and then cooled.
Canned TUNA: Choose high-quality tuna, preferably in fillets or chunks, preserved in olive oil. You can replace it with natural tuna for a lighter version, or with mackerel in oil for a different flavor.
PEAS AND CHICKPEAS canned: They are the most practical solution. If you have fresh (or frozen) peas or chickpeas, you can boil them and cool them before using.
TOMATOES: Any type of tomato will do; cherry or grape tomatoes are perfect for their sweetness and size. Alternatively, you can use a salad tomato cut into cubes.
GREEN OLIVES and CAPERS: They are essential for the Mediterranean flavor. Make sure to rinse the salted capers well to prevent the salad from being too salty.
STORAGE
This rice salad is fantastic to prepare in advance! It keeps perfectly in the refrigerator, in an airtight container, for 2-3 days. In fact, it is often even better the next day because the flavors have had time to blend. If you add fresh basil, put it in only at the time of serving to keep it vibrant.
ALTERNATIVES AND VARIANTS
This Mediterranean Rice Salad is already delicious as it is, but you can customize it with what you have or like the most:
With Crunchy Vegetables: If available, I would add 50g of canned corn (drained and rinsed) for an extra sweet and crunchy note.
Extra Aromatic Touch: You can include finely sliced red Tropea onion (50g) or a teaspoon of fresh mint for a more vibrant aroma.
Subtle Spiciness: A pinch of fresh chili pepper or chili powder in the dressing will give a lively touch.
With Hard-Boiled Eggs: For an even more complete meal, add 2 hard-boiled eggs cut into wedges or cubes.
Usage and Pairings
The Mediterranean Rice Salad is a real summer ace:
Main Dish: It is a complete and balanced meal, ideal for a light yet nutritious lunch or a quick dinner.
Perfect for Lunchboxes: It is easy to transport and perfect for being enjoyed at the office, the beach, or a picnic.
Versatile Side: It pairs well with simpler main courses or a plate of grilled vegetables.
Base for Buffets: It’s a great addition to a summer buffet or a hearty aperitif.
Origins and History of the “Rice Salad” Recipe
Rice salad is a timeless classic of Italian cuisine, especially during the summer months. Its popularity is due to its practicality, versatility, and its ability to be a fresh and nutritious one-dish meal.
Its origins are linked to the peasant tradition of using leftovers and combining grains with fresh vegetables and legumes to create hearty and easy-to-carry meals for work in the fields. The “Mediterranean” version I propose today is a tribute to the typical flavors of our territory: tuna, olives, capers, and tomatoes that immediately evoke the sun and the sea. It is a dish that celebrates the simplicity and richness of our diet, demonstrating how humble ingredients can turn into an explosion of taste and freshness.
My Secret for an Unforgettable Rice Salad!
Want to know my trick to make this Mediterranean Rice Salad even more special? It’s in the final dressing! Don’t be afraid to be generous with quality extra virgin olive oil: it binds all the ingredients and enhances their flavor. And a small touch of dried oregano (or fresh basil if you have it) added at the last minute makes Mediterranean scents explode. Try it and let me know in the comments what your secret ingredient is for a perfect rice salad! I’m curious!
FAQ (Questions and Answers)
1. Can I use brown rice for this recipe?
Yes, absolutely! Brown rice is a great alternative, richer in fiber and with a lower glycemic index. Just remember that it has longer cooking times compared to white rice and a crunchier texture, but the result will still be delicious and healthy.
2. If I don’t have tuna, can I substitute it with something else?
Of course! If you don’t have tuna, you can opt for mackerel in oil or for a vegetarian version, increase the amount of chickpeas or add hard-boiled eggs in wedges.
3. Is this salad suitable for children?
Yes, it’s a great solution for children too! It’s colorful, full of ingredients that often appeal to kids (like peas and chickpeas). If your children don’t like capers or olives, you can omit them or add them only to the adults’ plates.
