Tuna Rice Salad with Grapefruit | Office Lunch Staple

Tuna Rice Salad
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When having a couple of busy days ahead of us and we want to get lunch sorted in advance, we make this Tuna Rice Salad with Grapefruit. Cut everything up and portion into separate boxes. Mix in the dressing and seasoning on the day you want to eat it. Rice is filling, fresh salad vegetables and grapefruit add a whole range of flavours and textures and the mayo dressing makes the salad creamy and extremely enjoyable to eat!

Tuna Rice Salad with Grapefruit was one of my favourite things to eat after school when I was a teenage girl. I always loved the bittersweet tartness of grapefruit, and pairing it with lots of fresh vegetables, rice and creamy mayo was the combination I liked to enjoy often. These days this is a wonderful salad that Seb takes to work. What is more, this is one of those things that you can make a big batch of and enjoy for 3-4 lunches during the week.

In terms of storing your salad for later, I would recommend cutting all the veg up and layering them in boxes alongside tuna and rice, but don’t mix or season. Just before taking it to work or on a picnic, mix in the mayo and salt and pepper. How long you can store your unmixed/ undressed salad in the fridge highly depends on what salad vegetables you’re using and how fresh they are. But if you’re using fresh produce, it will definitely keep for 3 days in an airtight container.

Tuna Rice Salad

Simple to put together, very quick to make and perfect for meal prepping, this Tuna Rice Salad with Grapefruit is definitely our number one choice.

How to Make Tuna Rice Salad Lighter?

If you’re watching calories, use less rice, more vegetables and substitute full-fat mayo for light mayo. Alternatively, you may choose to use 1/2 mayo and 1/2 low-calorie yoghurt. Seb loves his salad moist and creamy, so the recipe calls for quite a bit of mayo, but you can adjust the amount of mayo to your liking. You can also add any salad vegetables you wish, just make sure there’s a variety of colours and textures. Whatever we put into our Tuna Rice Salad, we make sure there’s red pepper, fresh cucumber, some type of lettuce and pink grapefruit in it. And lots of freshly ground black pepper too.

How to Make the Tuna Rice Salad with Grapefruit:

Cook rice following the packet instructions. When cooked, drain in a large colander and run cold water through to cool the rice down and to remove any excess starch. Then leave to drain and cool completely.

Peel your grapefruit and remove all the juicy pink flesh out of the inner membranes. Cut each segment into approx. 3 pieces. Chop up all the vegetables into small pieces.

Mix all the salad vegetables, grapefruit and drained tuna chunks in a bowl. Add the cooled rice, mayo and mix well to combine. Season with salt and pepper.

***If you’re meal prepping, divide all the vegetables, grapefruit and tuna into boxes but don’t mix them together. Add mayo and seasoning on the day that you’re going to eat the salad.

Tuna Rice Salad

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Tuna Rice Salad

Tuna Rice Salad with Grapefruit | Office Lunch Staple

When you have a couple of busy days ahead of you and would like to get your lunch sorted in advance, make this Tuna Rice Salad with Grapefruit. Cut everything up and portion into separate boxes, then mix in the dressing and seasoning on the day you want to eat it. Rice is filling, fresh salad vegetables and grapefruit add a whole range of flavours and textures and the mayo dressing makes the salad creamy and extremely enjoyable to eat!
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Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Lunch, Picnic
Cuisine British
Servings 2 portions
Calories 478 kcal

Ingredients
 
 

  • 100 g long-grain rice
  • 1/4 cucumber diced
  • 1/2 red pepper diced
  • 1/4 lettuce shredded
  • 2 small tomatoes chopped
  • 1 pink grapefruit
  • 2 gherkins
  • 1 tin of tuna (160g) in brine or spring water
  • 3 tbsp mayo
  • salt & pepper

Instructions
 

  • Cook rice following the packet instructions. When cooked, drain in a large colander and run cold water through to cool the rice down. Then leave to drain completely.
  • Peel your grapefruit and remove all the juicy pink flesh out of the inner membranes. Cut each segment into approx. 3 pieces.
  • Mix all the salad vegetables, grapefruit and drained tuna chunks in a bowl. Add the cooled rice, mayo and mix well to combine. Season with salt and pepper.
    ***If you're meal prepping, divide all the vegetables, grapefruit and tuna into boxes but don't mix them together. Add mayo and seasoning on the day that you're going to eat the salad.

Nutrition

Calories: 478kcalCarbohydrates: 59gProtein: 23gFat: 17gSaturated Fat: 3gTrans Fat: 1gCholesterol: 39mgSodium: 367mgPotassium: 636mgFiber: 5gSugar: 13gVitamin A: 2974IUVitamin C: 83mgCalcium: 79mgIron: 2mg
Keyword Grapefruit Salad, Meal Prep Ideas, Meal Prep Salad, Recipes with Grapefruit, Salad for Office Lunch, Tuna Recipes, Tuna Rice Salad, Tuna Rice Salad Recipe, Tuna Rice Salad with Grapefruit, Tuna Salad, Tuna Salad Recipe, TUna Salad with Grapefruit, Vegan Lunch Ideas
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Tuna Rice Salad

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