Sometimes the simplest recipes turn out to be the most satisfying. This Red Rice & Tuna Salad is fresh, wholesome, and packed with protein and fibre — a great option for a quick lunch, a light dinner, or even as a meal-prep option. It is perfect for supporting energy and hormone balance during perimenopause and menopause. The nutty flavour of red rice pairs beautifully with the creaminess of cottage cheese, the crunch of cucumber and radishes, and the zing of a honey, mustard, and lemon dressing.
Not only does it taste delicious, but it is also nourishing — balancing complex carbs, lean protein, and fresh veggies in one colourful bowl.
SERVINGS: 1
PREPPING TIME: 15 mins (not including rice cooking)
Ingredients
- 4 tbsp of cooked red rice (I usually cook a batch of rice to last a few days, storing it in a Tupperware container in the fridge so I can use it for lunches throughout the week)
- 1/2 can tuna in sunflower oil (drained)
- A large handful of rocket (arugula) leaves
- 1/4 medium cucumber, thinly sliced
- 3–4 radishes, thinly sliced
- 1 spring onions, chopped
- 3 tbsp of cottage cheese
Dressing
Instructions
- Cook the rice following the instructions on the package.
- Whisk together the dressing ingredients until smooth.
- Combine rocket, cucumber, radishes, and spring onions in a large bowl.
- Add red rice, tuna, and cottage cheese. Toss gently.
- Drizzle with dressing, mix, and serve fresh.
If you enjoyed this Red Rice & Tuna Salad, check out my Protein-powered Mediterranean Power Bowl as another idea for a delicious lunch: https://vitalityher.com/protein-packed-mediterranean-power-bowl/
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