Rice salad with zucchini and tuna ready in just twenty minutes. Practical, fresh, easy. It never gets tiring and is perfect for lunch or dinner when the first warm days make you crave light dishes. Here’s the quick recipe.

A unique dish so simple to prepare that we could do it with our eyes closed.

We can prepare it in advance and store it in the refrigerator to enjoy it well chilled; it’s also perfect to serve on its own as a single dish.

And it’s so good that it can also be included in a party buffet, and our guests will be delighted!

The preparation is very quick: cook the rice, or farro, or chosen grain, sauté the zucchini in a pan, and mix everything with the drained tuna, foolproof for beginners.

Seasoned with oil and lemon juice, and grated zest, of course, organic.

Zucchini are undoubtedly among the most loved vegetables: for their delicate flavor that pairs with a myriad of ingredients, for the ease and speed with which they are cleaned and cooked. Now that their prime season is starting, it’s fitting to say: zucchini superstars!

The recipe is illustrated with a step-by-step photo guide that will make execution even easier, but if you still have doubts, write to me in the comments.

Rice Salad with Zucchini and Tuna Ready in Just Twenty Minutes

Difficulty: Very Easy
Cost: Economical
Preparation time: 10 Minutes
Portions: 4 People
Cooking methods: Stovetop
Cuisine: Italian
Seasonality: Spring, Summer

437.32 Kcal

calories per serving

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Energy 437.32 (Kcal)
Carbohydrates 65.71 (g) of which sugars 0.72 (g)
Proteins 19.13 (g)
Fat 11.24 (g) of which saturated 1.69 (g)of which unsaturated 2.49 (g)
Fibers 2.01 (g)
Sodium 848.00 (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

Ingredients

Rice Salad with Zucchini and Tuna Ready in Just Twenty Minutes

1 1/2 cups salad rice (or farro or mixed grains)
2 1/2 cups zucchini
5 1/2 oz tuna in oil (drained weight)
as needed extra virgin olive oil
1 lemon (zest and juice)
as needed parsley (optional)
salt
pepper

Tools

Frying Pan
Colander
Pot
Bowl

Steps

Rice salad with zucchini and tuna ready in just twenty minutes

Put a pot with plenty of salted water on the stove, and as soon as it boils, pour in the rice.
Cook it for the time indicated on the package and stir it often.
Meanwhile, prepare the dressing.

Wash the zucchini, cut them into cubes, and brown them in a pan with a drizzle of oil and a pinch of salt.
Salt only at the end.
When the zucchini are cooked, let them cool.
Drain the rice al dente and let it cool: if you have time, place it on a large tray and let it cool on its own, otherwise cool it under cold running water.
Place the grain in a bowl, add the drained tuna and zucchini, then mix.
If you like, add another drizzle of extra virgin olive oil and lemon juice, and if you wish, a grated zest of lemon, ensuring the peel is organic. Flavor with a sprig of parsley, previously washed and finely chopped.
Tips: Mix gently so as not to break up the tuna, finish with a sprinkle of freshly ground black pepper.
Your rice salad with zucchini and tuna is ready.
Serve it with basil leaves and…
Enjoy your meal.