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Salads |340 calories per serving|30 minute recipe

Tuna, Brown Rice and White Bean Salad

This content was last updated on September 13, 2022

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

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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
Makes 6 servings (262g). Per serving: 340 calories, 18 g total fat (2.5 g saturated fat, 0 g trans fat), 25 mg cholesterol, 26 g carbohydrates, 18 g protein, 5 g dietary fiber, 260 mg sodium, 3 g sugar, 1 g added sugar.

Directions

  1. Kosher salt and black pepper, to taste
  2. 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.
  3. 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.

All Foods

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We love to hear from the community! If you made the recipe, please choose a star rating, too.

GREAT RECIPE - AWESOME DISH

Rated 5 out of 5
November 13, 2022

FRESH, FULL OF TASTE AND TEXTURE – GOOD FOR SEVERAL DAYS – FILLING.

MARIE

The must important for me always is the nutritional value and the easiest of this recipe.

Rated 5 out of 5
November 1, 2022

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.

Martha Lemos

Simple and Satisfying

Rated 5 out of 5
October 17, 2022

I love how this recipe utilizes simple ingredients with an amazing made for yourself dressing. Tuna is a perfect choice for this recipe and it is both delicious and refreshing. The meal is very filling and leaves you feeling satisfied but not over indulged. I might try it next with salmon. I will also share with my sister who is a recent cancer survivor! Thank you for this lovely recipe.

Sonya Bishop
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