Help-yourself tuna rice salad

Ideal for busy households, this hearty salad keeps well in the fridge for up to three days, ready to be spooned into a bowl whenever you're peckish

  • Prep:30 mins
  • Serves 8
  • Easy

Nutrition per serving

  • kcal 328
  • fat 10g
  • saturates 2g
  • carbs 49g
  • sugars 5g
  • fibre 2g
  • protein 14g
  • salt 0.22g


  • approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice)
  • 400g tuna in springwater
  • 200g frozen petits pois, defrosted under the hot tap
  • 2 red peppers, peeled with a potato peeler, deseeded and diced
  • 3 tomatoes, chopped into small chunks
  • 5 spring onions, finely sliced
  • bunch flat-leaf parsley, chopped
  • large handful stoned green olives, roughly chopped (optional)
  • 4 tbsp mayonnaise
  • juice 1 lemon
  • 2 tbsp extra-virgin olive oil


  1. The cooked rice will have probably clumped together, so break it up in a large mixing bowl. Flake in the tuna, then mix in the peas, peppers, tomatoes, spring onions, parsley and olives, if you’re using them.

  2. Stir through the mayonnaise, lemon juice and olive oil and season to taste. Cover the bowl with cling film or place in a large plastic container and let your household serve themselves whenever they are hungry.

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