rice salad with tuna

Insalata di riso con ceci e tonno

Rice salad with chick peas and tuna in oil Our original home cooking

This cold rice dish is very tasty for the presence of chick peas and tuna in oil. All your guests will like it very much. Ideal for your BBQ, get-together, alfresco dinner menu or a meal, buffet-style. Besides if you come home one evening and have not much time but wish to eat anything good, this may be the solution for you. It's enough to have rice, canned chick peas and tuna in oil at home! Pair a good-quality rosé wine. There are a lot of rosé wines of Tuscany, Sicily and Sardinia ... Other rice salad recipe ideas?

Recipe for rice salad with chick peas and tuna in oil

Preparation and cooking

- Cook chick peas until tender. You could need more than an hour.
So it would be better to use a pressure cooker.
Remember to add the bay leaves.
- When your chick peas are tender, drain them very well and let them cool.
- Meanwhile cook the rice in abundant salt water.
- Drain your rice and cool under cold running water to stop the cooking.
Drain it again very well.
- Pour the rice into a large bowl.
- Add the chick peas, tuna and aromatic herbs.
- Dress with the olive oil and season to taste with salt.

Just before serving

- Wait at least for an hour to serve your rice salad with chick peas and tuna.
- If you prepare this rice salad ahead chill it but keep it back to room temperature before serving,

Note

Tips

- For a quicker recipe. You can use canned chick peas, well drained. 1 400g (14 ounces) can should be enough.
- You can use fresh aromatic herbs instead of dried ones. The taste is better.

Menu planning

- This rice salad with chick peas and tuna is a perfect summer dish because you can eat it cold.
- You can also serve this rice salad in a meal, buffet-style or for your alfresco dinner or BBQ party or casual get-together menu.
- In the case of multi-course menu the doses are enough for more people.

Healthy eating

- Rice salad is a dish rich in ingredients and so it is necessary to calculate the right amount of everything we use not to exceed calories, fat and sugars. This cold dish hasn't many ingrendients but they are enough to reach medium-high calories, protein and fat. So you have to consider it as a single-course meal. Besides it isn't well balanced for the absence of vegetables.
- Celebration menu. If you prepare it for a celebration menu don't worry too much about the nutrition facts. It's a rare event.
- Daily menu. If you like the combination of its ingredients and would prepare it for your daily lunch, use these amounts per head: 50g (1 3/4 ounce) rice, 30g (1 ounce) dried chick peas, 60g (2.1 ounces) tuna in oil, less than 2 tsp olive oil, aromatic herbs according to your own taste.
Complete your menu with seasonal raw vegetables if you're still hungry.
I remember rice should be eaten preferably at lunch and the calories eaten at lunch should be 500 - 700 (30 - 35% of energy needs for an adult if his daily needs are about 2000 calories and he correctly divides his calories into 5 micro-meals).
Planning the menu for the rest of the day be careful not to choose foods too rich protein and prefer vegetables.
- This rice salad has only 4.3g of fibers and the recommended daily intake is 23g.
- If you want to drink a glass of wine remember you have to add 80-85 calories per 100 ml.
- I remember you our original home recipes can be made without salt. There is always a combination of flavors that substitutes salt. Other Italian cooking ideas ...

By Loretta

What's the right wine ?

Our suggestion is to pair Regaleali Rosato (rosé wine of Sicily - Italy) with this tasty rice salad or another rosè wine according to your own taste. Charles and I like Regaleali Rosato very much because it leaves a particular aftertaste: a pleasant sensation of fresh and ripe fruit.