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Rice with tuna and vegetables

Rice with Tuna and Vegetables

A tasty, hearty, colorful, and wholesome rice dish! What makes this recipe appealing isn't just that it's healthy and fairly light — it's that it works equally well as a side dish or as a meal on its own.

Pirko Rita

Recipe author

Composition / ingredients

Servings:

Rice

160

Canned tuna

185

Onion

Bell pepper (red)

Olive oil

Carrot

0.5

Green onion

Sesame seeds

Ground black pepper

Salt

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 24 % 9 g

Fats 13 % 5 g

Carbohydrates 63 % 24 g

171 kcal

GI: 13 / 88 / 0

Cooking method

Cooking time: 40 min

Step 1:

Rinse the long-grain rice and add it to boiling salted water at a 1:2 ratio. Lower the heat, cover the pot tightly, and cook over low heat for 20–25 minutes. If you're using a different type of rice, follow the directions on the package.
Step 2:

Peel the onion and chop it finely.
Step 3:

Cut the stem off the bell pepper and remove the seeds and white ribs. Slice the red pepper into thin strips, then cut the strips crosswise into small dice.
Step 4:

Peel the carrot and cut it into small dice.
Step 5:

Pour a little olive oil into a skillet, add the chopped onion, and cook over medium heat until translucent. Turn the heat up a bit, add the diced bell pepper and carrot, and keep cooking, stirring constantly, for 5 minutes.
Step 6:

Open the can of tuna and drain off the water or oil, depending on what it's packed in. Add the tuna to the vegetables and season with salt and ground black pepper — add other spices too, if you like. Stir everything together well, then immediately lower the heat, cover the skillet, and let the tuna and vegetables cook for 2 minutes.
Step 7:

Add the cooked rice to the skillet and stir everything together again. Cover once more and let it cook for another couple of minutes.
Step 8:

Plate the rice in individual portions and garnish with chopped green onion and sesame seeds.

Rice is a grain that brings great flavor and nutrition to all kinds of dishes, and it's a staple for much of the world — fittingly, the Sanskrit name for it translates roughly to "the foundation of human nourishment." It's filling and nutritious, rich in carbohydrates, fiber, vitamins, and protein, low in fat, and a worthy stand-in for bread. All good reasons to put rice on your table more often. This recipe is just one of countless ways to enjoy it.