• Easy salad ideas: Tuna, Veggie & Rice Salad from ONIE

Tuna, Veggie & Rice Salad

Time: 20 minutes
Servings: 8
This tuna salad recipe is a simple dish you can prepare in under 30 minutes.


  • 1 cup instant brown rice
  • 3 (6 oz) cans chunk light tuna in water, drained
  • 1 large carrot, grated
  • 1 large red bell pepper, finely diced
  • 1 medium cucumber, finely diced
  • 1 medium tomato, diced
  • 1 small red onion, finely diced
  • 1/2 cup prepared homemade ranch dip (click for recipe)
  • 1 sleeve multigrain crackers (~40 crackers)


  1. Prepare rice according to package instructions. Fluff with a fork & set aside.
  2. In a large bowl, add tuna & vegetables. Mix well.
  3. Stir in cooked rice and ranch dip. Mix well.
  4. Serve on multigrain crackers or as a sandwich on whole wheat bread.


Don't like ranch? Mix with plain non-fat Greek yogurt instead. Add in fresh herbs such as dill or rosemary for a different flavor.

Nutrition Facts

8 servings per recipe
Serving size (199g)
Amount per serving
% Daily Value*
Total Fat 6g 8%
    Saturated Fat 1g 5%
    Trans Fat 0g  
Cholesterol 25mg 8%
Sodium 330mg 14%
Total Carbohydrate 29g 11%
    Dietary Fiber 2g 7%
    Total Sugars 5g  
Includes 0g Added Sugars
Protein 17g  
Vitamin D 1mcg 6%
Calcium 52mg 4%
Iron 2mg 10%
Potassium 393mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


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