Lunch recipe
Protein-rich lunch boxes with basmati rice, tuna, sweetcorn, red pepper, cucumber, spring onions, lemon, and parsley.
Shop Sorted can help flag food rules, but it cannot guarantee that a meal or product is allergen-free or suitable for your needs. Always check retailer labels, product packaging, ingredients and substitution notices before buying, cooking or eating.
Recipe times, servings, calories and nutrition notes are estimates for planning. They are not medical or dietary advice. Check food is cooked safely and adjust recipes for your household's needs.
Image: Shop Sorted generated asset
Ingredients
lidded saucepan, sieve, large mixing bowl, whisk, knife
Method
Rinse the basmati rice, then cook it in a lidded saucepan of simmering salted water for 10 to 12 minutes until tender. Drain well and spread on a tray for 5 minutes so it steams dry.
Drain the tuna and sweetcorn, dice the red pepper and cucumber, slice the spring onions, and roughly chop the parsley leaves and tender stalks.
Whisk the lemon zest, lemon juice, olive oil, wholegrain mustard, a pinch of salt, and black pepper in a large bowl until glossy.
Add the warm rice to the dressing and fold until every grain is lightly coated. Leave for 3 minutes so the rice absorbs the lemon flavour.
Gently fold in the tuna, sweetcorn, red pepper, cucumber, spring onions, and most of the parsley, keeping the tuna in visible flakes rather than mashing it.
Divide into four lunch boxes or bowls, scatter over the remaining parsley, and cool fully before chilling if making ahead.
