4.8 from 15 votes
Mediterranean Rice Bowl
Mediterranean Rice Salad Bowl is a simple, fast cold Italian summer salad recipe. Full of veggies, tuna and fresh herbs. Healthy & Delicious.
Prep Time
20 mins
Cook Time
20 mins
Chilling time
2 hrs
Total Time
2 hrs 35 mins
Servings: 6 servings
Calories: 340 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 1¼ cups dry rice
- 3-4 ounces canned tuna (drained)
- 8 ounces small jar artichokes under oil (drained and sliced) drained and sliced
- 15-20 black olives sliced*
- 4-5 mini Italian salami (sliced or chopped)
- ⅔ cup small can sweet corn (drained)
- 2-3 tablespoons chopped fresh basil and Italian parsley to taste
- ½-¾ teaspoon oregano
- ¼ teaspoon salt or to taste
- 2-3 tablespoons olive oil
*Kamalata black olives if available.
EXTRAS
- 3-4 tablespoons mayonnaise if desired
Instructions
- In a large pot of boiling salted water cook rice al dente. Drain and rinse under cold water. Set aside.
- In a large bowl gently mix together the tuna, artichokes, olives, salami, corn, chopped basil and parsley, oregano and salt.
- Gently fold in rice and olive oil. Refrigerate for 2 hours and serve. Serve mayonnaise on the side. Enjoy!
Cup of Yum
Notes
- Leftovers of the rice bowl can be stored in an airtight container in the refrigerator for 3-5 days. Stir before enjoying again. If the rice starts to get dry, add a drizzle of olive oil or a squeeze of fresh lemon juice to brighten flavors and stir to incorporate.
- This cold rice bowl actually tastes better after it has chilled for a few hours. If you would like to prepare it for on-the-go lunches, divide the prepared Mediterranean rice bowls between 4-6 containers.
Nutrition Information
Calories
340kcal
(17%)
Carbohydrates
37g
(12%)
Protein
8g
(16%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
4g
Monounsaturated Fat
7g
Trans Fat
0.01g
Cholesterol
13mg
(4%)
Sodium
610mg
(25%)
Potassium
139mg
(4%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
513IU
(10%)
Vitamin C
9mg
(10%)
Calcium
32mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 340
% Daily Value*
| Calories | 340kcal | 17% |
| Carbohydrates | 37g | 12% |
| Protein | 8g | 16% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 13mg | 4% |
| Sodium | 610mg | 25% |
| Potassium | 139mg | 3% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 513IU | 10% |
| Vitamin C | 9mg | 10% |
| Calcium | 32mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.