Black rice, tuna and chargrilled pepper salad with spring onions

Few ingredients, but lovely and very filling salad. Black rice is very healthy and a good source of iron, vitamin E and antioxidants among many other vitamins and minerals. It has nutty taste and actually turns deep purple during cooking. It is not the same as wild rice. It takes about 40 minutes to cook, so I tend to cook whole packet at once and freeze half of cooked rice to use later. Just put it in a box in the freezer and when you want to use it again, either defrost in the fridge, or pop in the microwave for a few minutes.

This is a complete meal, perfect for lunch.

*indicates organic ingredient / easily available in the UK as organic

Prep time 45 mins

Cooking time 5 mins

Serves 2 adults and a baby with some possible leftovers


250g black rice*

jar of chargrilled red pepper

2 cans of tuna chunks in brine or spring water

bunch of spring onions*

2 tablespoons mayonnaise*

salt and black pepper to taste


Cook black rice according to instructions on the packet, about 35-40 mins, drain, rinse and cool. Drain tuna and put in a bowl. Add sliced spring onions and peppers together with 2 tablespoons of mayo, some black pepper and salt if required, mix well. Add the rice and mix again.

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