Here’s a full, detailed recipe for the dish shown in your image — a Tuna Rice Salad with Green Vegetables and Eggs. This light, nutritious meal is perfect served cold or warm, ideal for lunch or dinner.
Title:
Tuna Rice Salad with Green Vegetables and Soft-Boiled Eggs
Introduction:
This Tuna Rice Salad is a wholesome, balanced dish that brings together tender flakes of tuna, perfectly cooked rice, green vegetables like peas and green beans, and soft-boiled eggs. Fresh herbs add brightness, and it’s lightly dressed for a refreshing yet satisfying bite. It’s simple to prepare and great for meal prep or a light family dinner.
Origin:
This recipe is inspired by Mediterranean and French influences, particularly dishes like salade niçoise and rice salad (salade de riz), which are popular in France and coastal European cuisines. These dishes combine proteins, grains, and vegetables in a harmonious and visually appealing way.
Ingredients:
For the Salad:
- 1 cup long-grain white rice (uncooked)
- 1 1/2 cups water or broth for cooking rice
- 1 can (5–6 oz) tuna in olive oil or water, drained and flaked
- 2 cups green beans, trimmed and cut into 2-inch pieces
- 1 cup green peas (fresh or frozen)
- 4 large eggs
- 2 tablespoons chopped fresh parsley
- Salt and pepper to taste
For the Dressing:
- 3 tablespoons olive oil
- 1 tablespoon white wine vinegar or lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and freshly ground black pepper, to taste
Optional Ingredients:
- Sliced radishes
- Cherry tomatoes, halved
- Capers or olives
- A few leaves of fresh basil or mint
- Lemon zest for extra brightness
Instructions:
Step 1: Cook the Rice
- Rinse the rice under cold water until the water runs clear.
- In a medium saucepan, bring 1 1/2 cups of water or broth to a boil.
- Add rice and a pinch of salt. Cover, reduce heat to low, and simmer for 15–18 minutes, or until rice is cooked and fluffy.
- Remove from heat, fluff with a fork, and allow it to cool.
Step 2: Prepare the Eggs
- Bring a saucepan of water to a gentle boil.
- Lower in the eggs and cook for 8–9 minutes for soft-set yolks.
- Transfer eggs to an ice water bath to stop cooking. Once cool, peel and slice in halves or quarters.
Step 3: Cook the Vegetables
- Bring a pot of salted water to a boil.
- Add green beans and peas. Boil for 2–3 minutes, until bright green and tender-crisp.
- Drain and immediately transfer to a bowl of ice water to preserve color and texture. Drain again and pat dry.
Step 4: Make the Dressing
- In a small bowl, whisk together olive oil, vinegar (or lemon juice), Dijon mustard, garlic, salt, and pepper.
- Taste and adjust seasoning as needed.
Step 5: Assemble the Salad
- In a large mixing bowl, combine cooled rice, tuna, green beans, peas, and parsley.
- Pour the dressing over the mixture and gently toss to combine.
- Transfer to a serving platter or individual bowls.
- Top with halved or quartered eggs.
- Garnish with extra herbs, lemon zest, or optional ingredients if desired.
Tips for Success:
- Chill the rice before mixing to avoid a mushy texture.
- Use high-quality canned tuna (preferably in olive oil) for better flavor.
- Don’t overcook the eggs — a slightly jammy yolk adds creaminess.
- For meal prep, store components separately and assemble just before serving.
Serving Recommendations:
- Serve chilled or at room temperature.
- Ideal as a light main course or hearty side dish.
- Pair with a chilled glass of white wine, sparkling water with lemon, or iced green tea.
Nutrition Information (per serving, approx. 1/4 of recipe):
- Calories: 400–450 kcal
- Protein: 22–25g
- Carbohydrates: 30–35g
- Fat: 22–26g
- Fiber: 4g
- Sodium: 300–450mg
Exact values depend on specific ingredients used.