🍲 Main dishes Pasta & rice 🇪🇸 Spain Vegan option Gluten-free Lactose-free 🏠 Basic pantry

Brown Rice with Tuna and Vegetables

Name: Brown Rice with Tuna and Vegetables
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 servings
Cuisine: Spain
Ingredients: 70 g of uncooked brown rice; 100 g of natural canned tuna; 0.5 red bell pepper; 0.25 onion; 50 g of frozen peas; 1 tbsp olive oil; turmeric; salt

Classic tupperware. Keeps perfectly for 3 days in the refrigerator. High-protein diet recipe, ready in 20 minutes.

⏱ 20 min

📋 10 min prep

🔥 10 min cook

🍽 1 servings

🔥 480 kcal · calories per serving

easy

Classic tupperware. Keeps perfectly for 3 days in the refrigerator.

Ingredients

How many are you cooking for?

Original recipe for 1 servings

70 g of uncooked brown rice
100 g of natural canned tuna
0.5 red bell pepper
0.25 onion
50 g of frozen peas
1 tbsp olive oil
turmeric
salt

Step by step

Follow the timeline: technique icon, time and temperature when relevant.

Step 1 Cook 30 min

Cook brown rice for 30 minutes. Work on medium heat and taste the salt at the end.
Step 2 Pan 8 min

Sauté onion and bell pepper for 8 minutes. Add peas and turmeric
Step 3 Mix

Mix with cooked rice and drained tuna. Watch the timing: the right point makes the difference.

Storage

Store in the fridge in a sealed container for up to 3 days. Reheat gently on the stove or microwave 1–2 min. Freeze only if the recipe allows.

Chef tips

Mise en place: chop and weigh before cooking so you don't run over time.
Taste for salt at the end; broths and canned foods already add sodium.
For meal prep, keep dressings separate until serving.

Allergens

Fish

Diet

Not vegetarian (contains animal products)

Variations

Substitutions for a vegan version

Instead of: animal protein from the recipe

Use: tempeh, smoked tofu or cooked legumes in the same quantity

Why: Animal protein provides amino acids and umami; tempeh or legumes cover protein and satiety.

Tip: Marinate tempeh for 10 minutes with soy sauce and garlic before sautéing for a more intense flavor.

Other variations

Lighter version: reduce oil to 1 tablespoon and increase vegetables in Brown Rice with Tuna and Vegetables.
Batch cook: double quantities and store in tupperware for 3 days in the refrigerator.

Quick summary

At-a-glance while you cook. Full details are in the step-by-step.

1 Cook brown rice for 30 minutes. Work on medium heat and taste the salt at the end.
2 Sauté onion and bell pepper for 8 minutes. Add peas and turmeric
3 Mix with cooked rice and drained tuna. Watch the timing: the right point makes the difference.