THE RICE SALAD WITH TUNA, ZUCCHINI AND SUN-DRIED TOMATOES is a fresh, nutritious and flavorful one-dish meal, perfect for the hottest days. A balanced combination of Mediterranean ingredients: crunchy zucchini, lightly sautéed, combine with oil-packed tuna for a protein note and sun-dried tomatoes that give an intense and aromatic touch.
It is prepared in a few steps and keeps well, making it ideal to bring to work, to the beach or for an outdoor lunch. Excellent both warm and cold, it can be personalized with the addition of fresh herbs, such as mint or basil, or enriched with cubed cheeses.
In short, a simple rice salad but full of character, showing how a few well-chosen ingredients can create a genuine and delicious dish.
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- Difficulty: Very easy
- Cost: Budget-friendly
- Preparation time: 5 Minutes
- Portions: 4 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Summer
Ingredients
- 1 1/4 cup rice for salads (Apollo, basmati or parboiled)
- 2 zucchini
- 5.3 oz tuna in oil
- 6 sun-dried tomatoes in oil
- to taste extra virgin olive oil
- to taste salt
- 4 leaves basil
- 3 leaves mint
For the rice salad with tuna, zucchini and sun-dried tomatoes
- 1 Pot
- 1 Frying pan
- 1 Bowl
- 1 Cutting board
- 1 Knife
Preparation of rice salad with tuna, zucchini and sun-dried tomatoes
The preparation of the rice salad with tuna, zucchini and sun-dried tomatoes is easy and quick.
Cook the rice in plenty of salted water, drain it al dente, rinse it under cold water to stop the cooking and let it cool completely.
Wash the zucchini and cut them into cubes. Sauté them in a pan with a drizzle of oil and a pinch of salt for 5-6 minutes (they should remain crunchy). Then let them cool.In a large bowl, combine the cooled rice, the zucchini, the flaked tuna and the sun-dried tomatoes well drained and chopped.
Dress with chopped basil and mint, extra virgin olive oil, a pinch of salt, and, if you like, a little lemon juice and zest.
Mix well and let the rice salad rest in the fridge for at least 1 hour before serving.
Tips
You can enrich the salad with black olives, feta cubes or some toasted almonds for a crunchy touch.
Storage
It keeps in the fridge for 2 days inside a container.
