Showcasing the Mediterranean diet and Asian diet  


Tuna lentil rice salad



Tuna lentil rice salad
A Mediterranean-inspired rice salad with tuna, lentils, olives and a selection of flavorsome vegetables and herbs.

1 cup long-grain rice
5 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar
1 clove garlic—minced (crushed)
1 teaspoon salt
½ teaspoon freshly ground black pepper
½ teaspoon dried oregano
14 oz (420g) canned light-meat tuna in olive oil—drained and broken into chunks
14 oz (420g) canned brown lentils—rinsed and drained
16 kalamata olives—pitted and quartered
2 tomatoes—diced
½ cup peas—cooked and cooled
¼ red onion—finely diced
3 tablespoons finely chopped fresh flat-leaf parsley

COOK the rice and let cool for 15 minutes. MIX together the olive oil, vinegar, garlic, salt, pepper and oregano in a small bowl. PLACE the cooked and cooled rice in a large bowl and toss with the tuna, lentils, olives, tomatoes, peas, onion, parsley and the dressing until well combined. SERVE at room temperature or refrigerate, covered, until ready to eat. (The flavors improve on standing).

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