Zesty Cold Rice Salad with Tuna & Mushrooms

When the summer heat hits, nothing satisfies like a crisp, protein-packed dish that’s straight from the fridge. This cold rice salad with tuna combines flaky tuna with hearty mushrooms, crunchy veggies, and fragrant herbs in a perfectly balanced, refreshing bowl. Ideal for busy weekdays, light dinners, or summer meal preps.   Servings: 2 large or 4 small | Prep Time: 15 min | Cook Time: 0 min | Total Time: 15 min Difficulty: Easy | Calories: ~320 kcal/serving | Cuisine: Mediterranean | Diet: Pescatarian  

Ingredients

• 1½ cups cooked white or brown rice, cooled
• 1 can tuna in olive oil, drained
• ½ cup sliced fresh mushrooms (or canned, drained)
• ½ red bell pepper, diced
• ½ cucumber, diced
• ¼ cup corn kernels (fresh or canned)
• 2 tbsp sliced black olives
• 1 tbsp chopped red onion
• 2 tbsp fresh parsley or dill, chopped
• Juice of ½ lemon
• 2 tbsp extra virgin olive oil
• Salt and pepper to taste

Instructions

1. 1. Prep the Base: In a large salad bowl, combine the chilled rice and tuna. Gently break the tuna into flakes.

   2. Add Vegetables: Toss in the mushrooms, corn, cucumber, bell pepper, and olives.

   3. Season: Add the lemon juice, olive oil, vinegar, salt, and pepper. Mix well to coat all ingredients.

   4. Finish Fresh: Sprinkle with fresh parsley or mint, and gently mix again.

   5. Chill & Serve: Let sit in the fridge for 10 minutes before serving for enhanced flavor.

Serving Suggestions

• Garnish with extra herbs or a lemon wedge.
• Serve with crusty bread or over lettuce leaves.
• Add a boiled egg or avocado for extra richness.

Storage & Freezing

Keeps well in the fridge for 2 days in an airtight container. Freezing not recommended.

Nutritional Facts (per serving)

• Calories: 320
• Protein: 24g
• Fat: 14g
• Carbs: 25g
• Fiber: 4g
• Sugar: 3g
• Sodium: 410mg
• Vitamins: C, B12, D
• Potassium: Moderate

Rich in protein and omega-3s, high in fiber, and low in sugar — a summer-ready nutritious option.

Questions & Answers

Can I prepare this cold in advance? Yes! Store in the fridge up to 2 days in a sealed container. Stir before serving. What type of rice works best? Jasmine or brown rice hold up best when chilled. Can I skip mushrooms? Yes, you can substitute with zucchini or more corn if preferred.

Pair It With

Perfectly complements a Frozen Watermelon Mint Juice for a refreshing summer combo.

Have you tried this vibrant cold rice salad with tuna? Share your variations in the comments — we’d love to see your creations!

cold rice salad with tuna