Following a cancer protective diet just got easier and tastier thanks to this colorful tuna salad. It’s made with several superstars from the produce aisle including cucumber, bell pepper, onion, parsley and olives as well as whole-grain brown rice, convenient canned tuna (eating seafood twice a week is a good-for-you health goal!) and a zesty salad dressing made with lemon juice and olive oil. Assemble this salad today and enjoy leftovers all week long.
Ingredients
Salad
- Two 5-ounce cans albacore tuna, packed in water, drained and flaked
- 3 green onions, trimmed and thinly sliced
- 1 1/2 cups fresh parsley, roughly chopped
- 1 1/2 cups cooked brown rice,* cooled
- 1 large red bell pepper, cut into 1/2-inch dice
- One 15-ounce can Great Northern or cannellini beans, drained and rinsed
- 1/2 English cucumber, cut into ½-inch dice
- 1/2 cups pitted Kalamata olives, sliced into thirds
Dressing
- 1/3 cup extra virgin olive oil
- Zest of 1 lemon, divided
- 2 Tbsp. lemon juice (juice of half a lemon)
- 2 tsp. Dijon mustard
- 1 tsp. white vinegar (or vinegar of choice)
- 1 tsp. honey or maple syrup
- 1 large garlic clove, minced
- Kosher salt and black pepper, to taste
Directions
- In a large bowl, combine tuna, onions, parsley, rice, bell pepper, beans, cucumber and olives. Toss to combine.
- To make dressing, place oil, half the lemon zest, lemon juice, mustard, vinegar, honey, garlic and salt and pepper, to taste, in small Mason jar or container with tight-fitting lid. Secure lid and shake until ingredients are well combined. Taste and adjust seasoning with additional salt and pepper, to taste.
- Pour dressing over salad and stir to combine. Season with remaining lemon zest, as desired.
Notes
- *You may use a microwavable or frozen brown rice packet.
- For additional flavor, add more herbs, such as ½ to 1 cup fresh mint and/or basil.
- May serve over arugula or other greens or scoop over avocado halves.
- Salad stays good in fridge for up to 5 days.
This recipe contains cancer fighting foods:
This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.
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We love to hear from the community! If you made the recipe, please choose a star rating, too.
Very Informative
I was looking for recipes to make. Very surprised of all the delicious choices.
Delicious
Not overly filling…..just right!
Broccoli soup with feta
Easy to make, limited ingredients and great creamy soup. The feta cheese adds wonderful texture so don’t skimp!
GREAT RECIPE - AWESOME DISH
FRESH, FULL OF TASTE AND TEXTURE – GOOD FOR SEVERAL DAYS – FILLING.
The must important for me always is the nutritional value and the easiest of this recipe.
I am nutritionist from Colombia but now I live in NYC and I love the community programs and because of that I have used your recipes, but this one is perfect for me.
Thank you and all the RND from AICR.
