Venere rice salad with tuna and peppers is a fresh and flavorful first course that uses whole black rice, born from the crossing of an Asian and an Italian rice.
Black rice is a good source of fiber, contains less sugar than white rice and is therefore suitable for those who suffer from diabetes.
This type of rice is low in sodium, contains a good percentage of iron, zinc, selenium, and phosphorus, while it is rich in potassium and vitamin B1.
It is the high presence of anthocyanins, molecules with a marked antioxidant power, that colors it black and makes it one of the foods that have anti-inflammatory action.
In the past, it was considered an aphrodisiac food and for this reason, it began to be called Venere rice, thus referring to Venus, the goddess of fertility, as well as beauty and love.
In the proposed recipe, fresh and healthy ingredients are added to the whole black rice, enhancing its goodness and making it a perfect summer food suitable for the whole family.
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- Difficulty: Very easy
- Cost: Inexpensive
- Preparation time: 25 Minutes
- Portions: 3
- Cooking methods: Stovetop
- Cuisine: Italian
- Energy 658.16 (Kcal)
- Carbohydrates 77.00 (g) of which sugars 10.11 (g)
- Proteins 24.38 (g)
- Fat 29.67 (g) of which saturated 4.05 (g)of which unsaturated 8.58 (g)
- Fibers 16.54 (g)
- Sodium 646.26 (mg)
Indicative values for a portion of 310 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
Ingredients
- 1 cup Venere black rice (Parboiled)
- 6 oz tuna in oil
- 1/2 avocado (ripe)
- 1 cup cherry tomatoes
- 10 leaves basil (fresh)
- 2.5 oz bell pepper (green)
- 2.5 oz bell pepper (red)
- 1.8 oz romaine lettuce
- 1 stalk celery (tender)
- to taste lemon juice
- to taste lemon zest (untreated)
- 4 tbsps extra virgin olive oil
- to taste salt
Tools
- Vegetable Knife
- Pot
- Cutting Board
- Non-stick or Cast Iron Grill Pan
- Citrus Grater
Preparation
To prepare the Venere rice salad with tuna and peppers, first of all, place a large baking dish, made of glass or steel, in the freezer.
In salted water, boil the rice for the time indicated on the package. If using parboiled black rice, the cooking time will be about ten minutes, otherwise, it will be around 40 minutes or a little more.
Drain it well al dente and spread it immediately in the dish that had been cooled in the freezer.
Leave it like this until the rice reaches room temperature.
Meanwhile, cut half a red pepper and half a green pepper into wide strips and roast them on a hot non-stick grill or in cast iron, turning them to the other side when the side they were resting on is roasted.
Clean the tomatoes and cut them into pieces.
Wash the celery stalks, being careful to choose the most tender ones. Remove the outer strings and cut into small pieces.
Combine these with the tomatoes and fresh basil leaves, and season everything with extra virgin olive oil and salt.
Meanwhile, the peppers will be ready, remove their skin if desired, and cut into pieces.
Wash the romaine lettuce leaves, cut them into small parts, and place them in the fridge, covering the bowl with plastic wrap.
Cut the avocado into cubes.
In a bowl, combine the now cold rice, 2 cans of drained tuna, grated zest of untreated lemon, and the roasted peppers, stir.
Then add the drained tomato salad.
Season the rice with lemon juice and a drizzle of oil, then add the avocado and mix.
Place in the fridge for at least a couple of hours.
At this point, season the lettuce with salt, oil, and lemon and add it to the rice just before serving, gently stir everything.
The Venere rice salad with tuna and peppers is ready. Serve chilled from the fridge, possibly decorating the plate with some lettuce leaves.
Storage
In the fridge, closed in an airtight container or covered with plastic wrap, for a couple of days at most.
In the fridge, closed in an airtight container or covered with plastic wrap, for a couple of days at most.
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