Make it Through the Day Brown Rice and Tuna Salad

, from Issue #95. February, 2021
Photography by Josh Griggs.
Make it Through the Day Brown Rice and Tuna Salad

This is a variation on a recipe that has been a family favourite for more than 10 years… and it’s still on permanent rotation!

Serves: 2


8 broccolini, halved lengthways if large
1 red capsicum, roughly sliced
1 red onion, cut into wedges
1 small orange kūmara, peeled, chopped
2 tablespoons olive oil
sea salt and ground pepper
1 avocado, sliced
200 grams tuna in springwater, drained
2 cups cooked brown rice (about 1¼ cups uncooked)

To serve
Walnut Pesto (see recipe below)
½ cup toasted walnuts

Walnut Pesto (gf) (v)
1 cup basil leaves
1 cup parsley leaves
1 cup walnut halves
½ cup grated parmesan
1 large garlic clove (or 2 small)
½ cup extra virgin olive oil
sea salt and ground pepper


Preheat the oven to 180°C fan bake.

Put the broccolini, capsicum, red onion, kūmara and oil into a roasting dish. Season well with salt and pepper and toss to combine. Cook for 20-25 minutes, tossing once during cooking. Cool, then stir the avocado, tuna and roast vegetables through the brown rice.

To serve: Serve with a big dollop of walnut pesto topped with toasted walnuts.

Walnut Pesto (gf) (v)
Put the ingredients in a small food processor and whizz to combine. Store in a sealed container in the fridge for up to 3 days.

Makes about 1 cup