Tuna Rice Salad

This is one of my absolute favourite dishes to eat during Summer. With temperatures above 30C in Malta this dish is very refreshing, healthy and low Fodmap! It’s a win win situation. However if you have issues with insoluble fibre I’m afraid this recipe ain’t for you as it’s loaded with raw veggies.


I usually only use rice for this recipe but last time I made it I added 1/4 cup of cooked tri colour quinoa to it. So feel free to play around =D. I’m not a big eater so this recipes usually makes 2 servings for me.

Tuna Rice Salad


  • 1/2 cup rice. I like to use basmati rice. You may decrease the amount of rice and substitute it with quinoa if you like.
  • 1 tomato chopped
  • 1 small carrot grated
  • 1/4 to 1/2 bell pepper chopped
  • handful of olives chopped. Like a true Mediterranean girl I love love olives therefore I tend to put quite a lot in mine.
  • 1/4 cucumber chopped
  • handful of fresh parsley and fresh basil chopped. you may also use dried basil and parsley
  • 1 can of tuna in olive oil
  • handful baby  spinach or other salad leaves
  • tsp garlic infused oil
  • lemon juice + zest


  1. Boil rice.
  2. While the rice is boiling chop the vegetables and mix them together. Add the tuna along with the olive oil.
  3. Add garlic oil, zest of 1 lemon and some lemon juice and mix everything.
  4. Finally add in the boiled rice and mix everything together well. (Add quinoa as well if you like)….

…And dig in!

3 thoughts on “Tuna Rice Salad

    1. All my recipes are low FODMAP which is a diet used to manage symptoms in IBS (irritable bowel syndrome). Unfortunately garlic is high fodmap and I cannot tolerate it however if you have no issues with onion and garlic feel free to add them to this recipe to make it even more delicious! Will give your recipe a go with some garlic infused oil instead 😉


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