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Rice, tuna and bean crunch salad

High in protein and low in fat, this salad is bursting with slow-releasing energy – great if you’re running a marathon! And one portion contains two of your recommended five-a-day

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Ingredients (Serves 4)

  • 150g/5oz brown rice
  • 2 sticks celery, trimmed and sliced
  • 1⁄2 red onion, peeled and chopped
  • 1 x 195g can sweetcorn kernels, drained
  • 1 x 250g can red kidney beans, drained
  • 1 x 195g can tuna in brine, drained
  • 1 x 130g bag crisp mixed salad leaves

For the dressing

  • 3 tbsp olive oil
  • Juice of 1 lime
  • 1⁄2 tsp caster sugar
  • 3 tbsp chopped fresh coriander
  • Salt and freshly ground black pepper


Bring a pan of lightly salted water to the boil, tip in the rice and cook for 20 minutes or according to the packet instructions.

Meanwhile, make the dressing. Thoroughly mix the olive oil, lime juice, sugar and coriander together, season then set aside.

Drain the rice in a sieve and rinse under running cold water until cool. Drain again, then empty into a bowl.

Add the dressing, celery, onion, sweetcorn, kidney beans, tuna and mixed salad and toss to mix before serving.



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