There’s something magical about a dish that combines protein, vegetables, and grains all in one delicious package. This Tuna and Vegetable Rice recipe delivers exactly that – a colorful, nutritious meal that comes together quickly with minimal fuss. Perfect for busy weeknights, post-workout refueling, or meal prep, this vibrant dish provides a balance of lean protein from tuna, complex carbohydrates from rice, and a rainbow of vegetables for essential vitamins and minerals.
Ingredients
- 200g (1 cup) rice
- 1 can (140-170g) tuna in water, drained
- 3-4 egg whites (about 100-120ml)
- 30-45g (2-3 tablespoons) corn kernels (fresh, frozen, or canned)
- 1 medium carrot, grated (about 80g)
- 1 bell pepper, diced (about 120g)
- 1 bunch scallions (green onions), chopped
- 1/2 medium onion, finely chopped (about 75g)
- 475ml (2 cups) hot water
- 2 tablespoons olive oil, divided
- Salt to taste
Instructions
- Toast the rice: Heat 1 tablespoon of olive oil in a large non-stick pan over medium heat. Add the rice and stir continuously for 3-4 minutes until it begins to look slightly translucent around the edges.
- Cook the rice: Pour the hot water into the pan with the rice and season with salt to taste. Stir once, then reduce heat to low, cover the pan, and let it cook for approximately 10 minutes. Stir occasionally to prevent sticking. The rice should absorb most of the water but remain slightly moist.
- Prepare the vegetables: While the rice cooks, heat the remaining tablespoon of olive oil in another pan over medium heat. Add the chopped onion and sauté for 3 minutes until translucent.
- Layer in vegetables: Add the grated carrot to the onions and sauté for another 3 minutes. Next, add the diced bell pepper and continue cooking for 3 minutes. Finally, add the corn kernels and cook for a final 3 minutes. All vegetables should be tender but still retain some crispness.
- Incorporate egg whites: Once the rice has absorbed most of the water, whisk the egg whites in a small bowl. Return the rice to medium heat and pour the whisked egg whites over it. Stir continuously for 3 minutes as the egg whites cook and coat the rice.
- Combine everything: Fold the sautéed vegetables into the rice and egg mixture. Add the drained tuna, breaking it into flakes with a fork as you incorporate it. Finally, mix in the chopped scallions.
- Finish cooking: Stir all ingredients together and cook for a final 3 minutes to ensure everything is heated through and flavors are well combined.
- Serve: Transfer to serving plates or bowls and enjoy while hot!
Nutritional Information and Timing
Preparation time: 10 minutes Cooking time: 25 minutes Total time: 35 minutes Servings: 4
Nutritional information (per serving):
- Calories: Approximately 310
- Protein: 20g
- Carbohydrates: 45g
- Fat: 6g
- Fiber: 3g
- Sodium: 250mg (varies based on tuna and added salt)
Cooking Tips and Tricks
- Rice selection: Use long-grain white rice for fluffy results, or substitute with brown rice for added fiber and nutrients (note: brown rice will require approximately 35-40 minutes cooking time and more water).
- Perfect egg incorporation: For the best texture, ensure the rice has cooled slightly before adding egg whites to prevent them from cooking too quickly and clumping.
- Vegetable prep: Cut vegetables into similar-sized pieces to ensure even cooking. The grated carrot adds sweetness and almost melts into the dish, while the diced pepper provides texture.
- Flavorful tuna: Choose tuna packed in water for a lighter dish, but don’t drain it completely if you want to retain some of the savory flavor.
- One-pan option: To save on cleanup, you can make this a one-pan meal by removing the cooked rice to a bowl, using the same pan for vegetables, then combining everything back together.
Variations and Substitutions
- Protein alternatives: Replace tuna with:
- Canned salmon for more omega-3 fatty acids
- Shredded cooked chicken for a milder flavor
- Tofu or tempeh for a plant-based option
- Grain options: Substitute rice with:
- Quinoa for added protein
- Cauliflower rice for a low-carb version
- Farro or barley for a chewier texture
- Vegetable variations:
- Add peas, broccoli florets, or zucchini
- Include mushrooms for an umami boost
- Toss in baby spinach at the end for added greens
- Flavor enhancements:
- Add 1 teaspoon of curry powder for an Indian-inspired flavor
- Mix in 1 tablespoon of soy sauce for an Asian twist
- Include 1/2 teaspoon of smoked paprika for a Spanish flair
- Whole egg version: Use 2 whole eggs instead of egg whites for a richer dish.
Frequently Asked Questions
Can I use leftover cooked rice for this recipe?
Absolutely! Skip the initial rice cooking steps and add approximately 3 cups of cooked rice directly to the pan when incorporating the egg whites.
How do I store leftover Tuna and Vegetable Rice?
Store in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming.
Is this recipe suitable for meal prep?
Yes! This dish holds up well for 2-3 days in the refrigerator, making it perfect for meal prep. You might want to add a splash of water when reheating to restore moisture.
Can I freeze portions of this dish?
While it’s best enjoyed fresh, you can freeze portions for up to 1 month. Thaw overnight in the refrigerator before reheating.
What can I serve with this dish?
This dish is complete on its own but pairs well with a fresh green salad, a side of Greek yogurt, or a slice of crusty bread.
Storage and Make-Ahead Tips
Refrigerator storage: Store cooled leftovers in an airtight container for up to 3 days.
Freezer option: Portion into freezer-safe containers and freeze for up to 1 month. Thaw overnight in the refrigerator.
Reheating method: For best results, reheat in a covered pan with a splash of water over medium-low heat until hot throughout. Microwave with a damp paper towel covering the dish to retain moisture.
Component prep: Save time by pre-chopping all vegetables and storing them in the refrigerator for up to 2 days before cooking.
Make-ahead serving idea: Use cold leftovers to create a delicious rice salad by adding fresh lemon juice, extra olive oil, and a handful of fresh herbs.
This Tuna and Vegetable Rice recipe proves that healthy eating doesn’t have to be complicated or time-consuming. With its balance of lean protein, complex carbohydrates, and colorful vegetables, it’s a nutritional powerhouse that satisfies both your hunger and your taste buds. Whether you’re cooking for your family, meal prepping for the week, or simply looking for a quick and nutritious dinner, this versatile dish delivers on all fronts!
