Mediterranean Crispy Rice Tuna Salad I

Ingredients

• 1 cup Long-Grain White Rice (Rinse until water runs clear; cook in 2 cups water)
• 2 tablespoons Olive Oil (Extra‑virgin, for crisping rice)
• 1 can (5 oz) Canned Tuna in Water (Drain well before adding)
• 1/2 medium Cucumber (Seedless preferred, diced)
• 1 cup Cherry Tomatoes (Halved)
• 1 large Avocado (Ripe, diced)
• 2 stalks Spring Onions (Thinly sliced)
• 1/4 small Red Onion (Thinly sliced)
• 1/4 cup Fresh Mint Leaves (Packed, chopped; garden‑grown if possible)
• 2 tablespoons Fresh Cilantro (Chopped (optional))
• 2 tablespoons Lemon Juice (Freshly squeezed)
• 1 teaspoon Fresh Ginger (Grated)
• 1 tablespoon Honey (Raw or light)
• 1 teaspoon Apple Cider Vinegar (Provides brightness)
• 1 pinch Flaky Sea Salt (Finishing salt)
• 1 pinch Black Pepper (Freshly ground)
• 1 tablespoon Toasted Pine Nuts (Optional garnish, toasted)

Instructions

1. Rinse the Rice

   Place the rice in a fine mesh sieve and rinse under cold running water, stirring with your hand, until the water runs clear.

   Time: PT5M

2. Cook the Rice

   Combine 1 cup rinsed rice with 2 cups water in a medium saucepan. Bring to a boil over high heat, then reduce to a simmer, cover, and cook for 15 minutes. Remove from heat and let sit, covered, for 10 minutes.

   Time: PT25M

   Temperature: 212°F

3. Cool and Refrigerate the Rice

   Spread the cooked rice onto a plate or tray in a thin layer. Let it cool at room temperature for 5 minutes, then refrigerate for at least 15 minutes (or up to 1 hour) to dry out.

   Time: PT15M

4. Crisp the Rice

   Heat 2 Tbsp olive oil in a large non‑stick skillet over medium‑high heat. Add the chilled rice in an even layer, pressing gently. Cook, stirring occasionally, for about 8‑10 minutes until each grain is golden and crunchy. Transfer to a paper‑towel‑lined plate to drain excess oil.

   Time: PT10M

   Temperature: Medium‑high

5. Prep the Vegetables & Herbs

   While the rice crisps, dice the cucumber, halve the cherry tomatoes, dice the avocado, thinly slice the spring onions and red onion, and chop the mint and cilantro.

   Time: PT10M

6. Make the Ginger‑Honey Mint Dressing

   In a small bowl, whisk together 1 tsp grated ginger, 1 Tbsp honey, 2 Tbsp lemon juice, 1 tsp apple cider vinegar, a pinch of flaky sea salt, and a pinch of black pepper. Slowly drizzle in 2 Tbsp olive oil while whisking until the dressing emulsifies.

   Time: PT5M

7. Assemble the Salad

   In the large mixing bowl, combine the crispy rice, diced cucumber, cherry tomatoes, avocado, spring onions, red onion, canned tuna (flaked), chopped mint, and cilantro. Pour the dressing over the top and toss gently until everything is evenly coated.

   Time: PT5M

8. Finish and Serve

   Transfer the salad to serving plates, sprinkle with toasted pine nuts (if using) and an extra pinch of flaky sea salt. Serve immediately or store as directed.

   Time: PT2M

Nutrition Facts

Calories

550

Protein

25 g

Carbohydrates

55 g

Fat

20 g

Fiber

8 g