Bean, tomato & tuna rice salad

Prep 20 mins | Cook 5 mins | Serves 4

This is a fabulous salad for a lunch box.

450g packet 2¹⁄₂-minute brown rice
125g green beans, trimmed
1 Lebanese cucumber, diced
1 green onion (shallot), trimmed and thinly sliced
250g tomato medley*, halved lengthways
¹⁄₄ cup flat-leaf parsley leaves, chopped
425g can tuna in oil, drained and roughly flaked
¹⁄₄ cup pitted Kalamata olives (optional)
1 tbs extra virgin olive oil
1 tbs lemon juice

*Tomato medley is a colourful mix of mini roma, cherry, tear drop and kumatoes sold in punnets.

Step 1 Cook rice in the microwave following packet directions. Place cooked rice into a large bowl and set aside to cool.

Step 2 Cook beans in a small saucepan of boiling water for 2-3 minutes until just crisp. Drain and refresh in cold water. Pat dry with paper towel. Cut beans into 3-4cm slices.

Step 3 Add beans, cucumber, green onion, tomatoes, parsley, tuna and olives (if using) to rice. Drizzle with oil and lemon juice. Toss to combine and serve.

Good for you ... Medley Tomatoes

A very good source of vitamin C which contributes to the normal functioning of the body’s immune system.

Provides potassium which may help balance the sodium from salt.

A source of dietary fibre which helps the normal function of the intestine.

Tomatoes are the richest food source of lycopene, a member of the carotenoid family. Research suggests that lycopene may play a role in the normal health of the prostate gland. The redder the tomato, the higher its lycopene content. Rich red tomatoes are also a source of beta carotene which is converted into vitamin A in the body and is needed for vision.