Rice, tuna and sweetcorn salad

The foolproof, complete rice salad, perfect for a lunch on the go or a picnic: rice, protein-rich tuna, sweetcorn and crunchy vegetables. Budget-friendly, filling and easy to take with you, it comes together in no time with storecupboard ingredients.

Prep time: 15 min  |  Cooking time: 15 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 368 kcal · 22 g protein · 38 g carbohydrate · 14 g fat

Ingredients

• 250 g rice
• 2 tins of tuna
• 1 tin of sweetcorn
• 2 tomatoes
• 1 pepper
• 3 tbsp olive oil
• 1 lemon

Method

1. Cook the rice, rinse it under cold water and drain.
2. Drain the tuna and sweetcorn and dice the tomatoes and pepper.
3. Mix everything together in a salad bowl.
4. Dress with olive oil, lemon juice, salt and pepper.

Nutritional benefits

This salad is a complete, balanced lunch: the rice provides carbohydrate for energy, the tuna provides lean protein and omega-3, and the vegetables provide fibre and vitamins. Budget-friendly and based on storecupboard tins, it helps you out without sacrificing nutritional quality. Choosing brown rice increases the fibre content and lowers the glycaemic index. Naturally gluten-free and dairy-free, and perfect to take away.

Variations and substitutions

• Made with brown rice for more fibre.
• With hard-boiled eggs or chickpeas instead of the tuna (vegetarian).
• Mediterranean: olives, feta, cucumber.
• Spicier: red onion, capers, fresh herbs.

Storage and making ahead

This salad keeps for 3 days in the fridge and is ideal for lunchboxes: the flavours develop. If you make it a long time ahead, add the dressing when serving to keep it crunchy.

💡 Good to know

Rinse the rice under cold water after cooking so that it does not stick and stays in separate grains. Choose tuna in spring water rather than oil to lighten the salad.

Read also

Discover more protein recipes · gluten-free recipes · dairy-free recipes · healthy & balanced recipes.

The foods in this recipe: rice · tuna · sweetcorn · tomatoes · pepper.

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