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Rice salad with tuna and beans

Rice salad with tuna and beans


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Rice salad recipe with tuna and beans of 11-07-2017 [Updated on 12-07-2017]

The rice salad with tuna and beans is another summer salad that is often prepared at my house. Initially we limited ourselves to a simple tuna and bean salad, until I thought of evolving it and promoting it to a rice salad: well, it was a winning idea because everyone really likes this salad: P Last night I heard from my mom and he told me that in Naples it was close to 40 degrees, so I would say that a rice salad easy, fresh and complete, from a nutritional point of view, it could be the lunch to prepare on this hot summer day. I leave you to the recipe and enjoy the last day of vacation here in Mykonos, I wish you a sweet day, kiss: *

Method

How to make rice salad with tuna and beans

Cook the rice in a pan of lightly salted boiling water, drain it al dente and let it cool.

Wash the celery well and cut it into chunks, then combine in a bowl: rice, beans, tuna and celery. Mix and leave in the fridge for 1 hour.

Cook the hard-boiled eggs, putting them in a saucepan with cold water and cooking for 8 minutes from boiling. Shell them and cut them into wedges.

Finally decorate the rice salad with tuna and beans with the eggs and serve.


Rice salad with tuna

Ingrediants

  • 300 grams of Carnaroli rice
  • 200 grams of Tuna in olive oil
  • 150 grams of Mozzarella
  • 20 cherry tomatoes
  • 20 Taggiasca olives
  • enough of extra virgin olive oil
  • enough of Salt

L & # 8217 rice salad with tuna it is a good alternative to the classic rice salad. It is prepared in a short time and is the ideal dish for your lunches in the open air because it lends itself well to being prepared in advance and then stored in the refrigerator. The ingredients are few but with a strong flavor, the tuna in olive oil, which prevails over all, gives that touch of sea flavor that will make your salad original, while the bitter and salty taste of the Taggiasca olives is dampened by the sweetness of the fresh cherry tomatoes. In short, a combination of colors and flavors that will brighten your summer days.


PREPARATION

  1. Drain the beans from their liquid. If you use canned ones, rinse them briefly under running water.
  2. Cut the onion into 4 parts and slice each part to a thickness of half a centimeter. Soak it in a small bowl with a tablespoon of vinegar and cold water, stirring occasionally.
  3. Drain the tuna from the oil and chop it coarsely with a fork.
  4. Put the beans and onion on a plate, season with oil, salt, the peeled and sliced ​​garlic and oregano. Mix.
  5. Add the tuna, a sprinkle of pepper, more oregano and serve.

Rice salad for weight loss

With the arrival of spring, one of the most frequently asked questions during my visits to the SMA center in Milan where I work is: "I would like to lose weight, can I have a rice salad?

Of course yes, it is necessary, however, to make some considerations.

WE TALK ABOUT

Overweight

Obesity

Inflammation from food

We talk about

Overweight

Obesity

Inflammation from food

Pickles, vegetables in oil, very elaborate and preserved products, and various types of sauces are ingredients to be reserved for occasions a good rice salad, to be consumed in everyday life, must instead have some characteristics, below we see which ones.

Metabolism, overweight and inflammation

The type of rice. It is certainly preferable to use whole grains which, compared to refined ones, are richer in fiber, give a greater sense of satiety and greater nutritional satisfaction, but above all limit the impact on blood sugar, avoiding the typical changes responsible for the sense of empty stomach. So not instead of opting for the classic white rice, why not try red rice, black rice, or wholemeal basmati rice that cooks in a few minutes?

The amount of protein. In the preparation it is good to insert a good dose of proteins such as eggs, cheese, soy, meat, fish, making sure that there are enough. If the rice salad consisted almost exclusively of rice, i.e. carbohydrates, the glycemic load of the meal would be very high and would cause a sudden rise in blood sugar. It is now known that the daily consumption of meals with a high glycemic load can lead, in the long term, to an increased risk of heart disease, an accumulation of adipose tissue also related to problems such as inflammation, hyperglycemia, metabolic syndrome.

The fibers. For the dish to be well balanced, a good amount of fiber cannot be missing, always trying to include a part of raw vegetables, such as fennel, carrots, zucchini, rich in vitamins and minerals. For the more daring it might be an excellent idea to try different combinations by including fresh fruit. green light therefore also for apple, pineapple, strawberries, kiwi.

At this point, a good seasoning. Good fats help to reduce the impact on blood sugar: green light for a good extra virgin olive oil to season the rice salad raw.

So in summary, to be sure to prepare a well-balanced rice salad, it is necessary to verify that visually it is made up of equal volumes of whole carbohydrates, proteins and fibers, all seasoned with a good extra virgin olive oil. In short, as I always tell my patients, you don't have to go looking for tuna, eggs, chicken or cheese, but you will have to find them in every bite!

A few examples? Brown basmati rice with scrambled eggs, courgettes and olives Red rice with shrimps, broccoli, oil and chilli black rice, soy beans, dried tomatoes, parmesan flakes and rocket.

But why is it so important to always balance the dishes you eat? Because sugar spikes can cause the glycation of molecules such as DNA, proteins and enzymes, altering their correct functionality. It is therefore important to know your individual responses to sugars (it is possible to do this through tests such as GlycoTest or PerMè) in order to set up a personalized diet capable of preventing or reducing any damage caused by sugars.


Ingrediants

We prepare our fresh and quick bean salad in just a few minutes. We wash the tomatoes and cut them into slices. We put them in a bowl, add some sliced ​​onion, I love the Tropea red in salads, but if you prefer you can also not use it.

We open the canned beans, drain them, wash them under running water. We can also use dry baked beans as per the basic recipe here. Let's add the beans to our salad. We also add some pitted green olives, the tastier they are the better the salad will be, I often use my homemade pickled olives.

We can also add rocket to our salad, to give more color, I had some rocket and I added it, but basically I use tomatoes, beans, tuna, olives, and onion, but we can also use some lettuce.

We dress our salad with canned tuna, with all the oil, so we don't add anything else, just a spoonful of mayonnaise, which we can make at home in a moment, without fail, Here is the recipe.

Finally add plenty of salt and oregano. We mix well, and serve, with garlic croutons, or even with crackers which is fabulous.

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Ingrediants

Bring the water to a boil, add salt and cook the rice according to the expected time on your package.

In the meantime, peel the carrot and cut it into slices and then into cubes. Also wash the Red pepper, remove the stalk and the internal seeds. First cut into 4 parts, then into strips and then into small small cubes.

Put to brown diced pepper and carrot in a non-stick pan with a drizzle of oil, over high heat. Stir often and lightly salt. Being small cubes, it will take one ten minutes so that the vegetables are rolled. When they are ready, remove from heat and set aside.

When the rice is ready, drain it and put it in a large bowl, add the drained red beans and rinse under running water and the drained corn. Also add the diced carrot and pepper previously browned. Finally, add the drained tuna. Drizzle with a drizzle of oil and mix everything together. If you like, you can also add some chopped basil leaves.

The cold rice with beans and tuna it's ready ! Have you seen that fast? Let it cool completely to room temperature and then put it away in the fridge in a sealed container. Very ready to carry or to serve at lunch, without turning on the stove.


Bean and tuna salad

The bean and tuna salad is a very quick and ideal recipe for a salad to be made on the fly!

In a large bowl put the drained and rinsed beans and corn (to eliminate the classic preservative flavor of canned foods), then add the tuna drained from its preservation oil.

Separately, cut the celery into small pieces and add that to the bowl along with the beans, corn and tuna.

Season with a drizzle of oil, vinegar and salt to taste and mix well to mix everything.

A tip: if you like you can also add some thinly sliced ​​red onion & # 8230 with tuna and corn is his death!

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                              Rice Salad with Tuna and Beans - Recipes

                              Vercelli-style potato and bean salad, a recipe that is lost in time and which has very simple ingredients.

                              The recipe for potato and bean salad with vercelli-style tuna Valsesia is located even if we find it with some variations in other areas of Vercelli and Piedmont.

                              Ingredients for the potato and bean salad with tuna alla Vercellese (4 people)

                              • potatoes 2
                              • cannellini beans 1 jar
                              • tuna in oil 200 g.
                              • spring onion 1
                              • celery stick 1
                              • salted capers 1 handful
                              • 1/2 glass extra virgin olive oil
                              • white wine vinegar 2 tbsp
                              • Salt to taste.

                              Preparation

                              First, boil the potatoes, let them cool, and then peel them and cut them into large cubes.

                              Put the potatoes, the drained cannellini beans and the crumbled tuna in a bowl and mix well the ingredients that you will dress with an oil and vinegar emulsion, the capers (desalted), the celery, the spring onion (all finely chopped) and the salt. .


                              Ingredients & Procedure

                              240 g. of dried white beans

                              2 Tins of Tuna in Olive Oil

                              2 tablespoons of extra virgin olive oil

                              After soaking the dried beans for 12 hours, also changing the water at least twice (this operation is used to cook them first and to eliminate part of the lecithins present), cook them for 50 minutes and salt them almost at the end of cooking.

                              Drain and transfer them to a bowl.

                              Remove the 2 ends of the Red Onion and peel it. Thinly slice half of it.

                              Pour the cooled beans into the bowl Tuna well drained from the oil.

                              Add the onion, 2 tablespoonsExtra virgin olive oil and a pinch of Fine salt.

                              Arrange theBean and Tuna Salad in single plates. Enjoy your meal!


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                              & quotHere is the 2nd & # 176 issue of OPEN KITCHEN MAGAZINE for you!
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