Can I make this salad ahead of time?

Yes! This salad keeps well for up to 3 days in the fridge. Store it in an airtight container and add the dressing just before serving for the best texture.

Can I use canned tuna in oil instead of water-packed tuna?

Absolutely! Tuna in olive oil adds extra richness. Just drain it lightly and use some of the oil in the dressing for more flavour.

How do I keep the broccoli crisp?

Blanch it for 30–45 seconds, then immediately transfer it to an ice bath. This keeps it bright green and slightly crunchy.

What can I use instead of feta cheese?

Try crumbled goat cheese, shaved parmesan, or a dairy-free feta alternative.

Can I serve this salad warm?

Yes! Skip rinsing the rice in cold water and serve it slightly warm. You can also lightly sauté the broccoli instead of blanching.

Broccoli Tuna Salad

Description

This protein-packed tuna broccoli salad combines brown rice, feta, and roasted almonds, all tossed in a light tahini dressing. It’s hearty, nutritious, and perfect for easy, healthy meal prep!

Ingredients

Scale

1/2 cup uncooked brown rice
425g (15 oz) can of tuna in spring water, drained
1 large head of broccoli (about 250g / 8.8 oz), cut into bite-size pieces
1 small red onion, finely diced
1/2 cup (80g / 2.8 oz) dried dates, diced
1/3 cup roasted almonds, chopped
100g (3.5 oz) Greek-style feta cheese, crumbled

Tahini dressing:

1 tablespoon dijon mustard
2 tablespoons tahini
1/3 cup white wine vinegar
1 teaspoon salt
1/4 teaspoon pepper

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Instructions

Boil the brown rice according to the package instructions, about 30-35 minutes. Once cooked, drain and rinse it under cold water to cool it down and prevent it from heating the other ingredients.
Heat a bit of olive oil in a pan over medium heat. Add the broccoli florets and sauté for about 5 minutes, or until tender and slightly crispy.
While the rice cooks, finely dice the red onion, chop the almonds and dates. Add the tuna to a large mixing bowl and flake it with a fork (or your fingers, if preferred).
In a small bowl or a screw-top jar, combine tahini, white wine vinegar, mustard, salt, and pepper. Whisk or shake the jar until smooth and well combined.
In a large bowl, combine the rice, tuna, broccoli, dates, and almonds. Crumble the feta cheese on top.
Pour the dressing over the salad and toss everything together until evenly coated.

Notes

Store leftovers in an airtight container in the fridge for 3–4 days.

Prep Time: 10 minutes
Cook Time: 35 minutes
Category: Salads
Method: Stovetop + chop
Cuisine: Australian

Nutrition

Serving Size: 1/4 recipe
Calories: 459
Sugar: 14.6g
Fat: 18.9g
Saturated Fat: 1.4g
Carbohydrates: 42.2g
Fiber: 6.4g
Protein: 29.9g