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
knife and chopping board, grater, measuring jug and scales, sieve, 4l mixing bowl, 3l saucepan, clean cooling tray, whisk, shallow lidded lunch boxes
Method
For more than four servings, divide all ingredients between separate four-serving batches before starting; use each batch’s share of the displayed total amounts in its own equipment. Rinse the dry basmati rice. Bring all the measured water to the boil in a 3l saucepan, add rice and boil uncovered for 10–12 minutes until tender, following a longer packet time if needed. Drain thoroughly and spread thinly on a clean tray while preparing the dressing.
Drain the tuna and sweetcorn, dice the red pepper and cucumber, slice the spring onions, and roughly chop the parsley leaves and tender stalks. Zest the whole lemon before juicing it for the dressing.
Whisk all lemon zest and juice, olive oil, wholegrain mustard and measured salt and black pepper in a 4l mixing bowl.
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 half the parsley, keeping the tuna in visible flakes rather than mashing it.
Divide into the planned portions and top with all remaining parsley. Cool rice quickly in shallow containers and refrigerate promptly; do not wait for a large bowl to become completely cold.
