Tuna and spinach rice, an easy and healthy recipe
This summer, meals feel lighter and brighter. Cooked rice paired with a variety of additions such as fried eggs, sausages, or fried tomatoes remains one of the simplest and most satisfying options. The following recipe offers a healthy, creative take that uses pantry staples and is inexpensive to prepare. It blends cooked rice with tuna and spinach for a hearty dish packed with vitamins, protein, and nutrients.
If the goal is a healthier version, swap white rice for brown rice and choose tuna packed in spring water instead of oil. This adjustment increases fiber while lowering fat and calories, delivering a more balanced meal without sacrificing flavor.
Spinach can be cooked in many ways and still finish as a vibrant, nutritious addition to the plate.
For families with picky eaters, there is a simple approach: the recipe can be prepared for adults first, and vegetables can be kept off young diners’ plates until the adults have finished mixing all the ingredients at the final moment. This keeps the dish appealing to everyone at the table while preserving the wholesome benefits.
Stock image shows canned tuna.
Ingredients for preparing tuna and spinach rice
To make this straightforward dish, gather four cups of rice, two cans of tuna in oil, 400 grams of spinach, one lemon, one garlic clove, olive oil, pepper, and salt. These are common pantry staples, making the dish convenient and reliable for busy cooks who still want something nourishing.
Rice can also be prepared in a salad, offering another way to enjoy this versatile grain.
How to prepare rice with tuna
Begin by slicing the garlic and lightly frying it in a pan with a little oil. When the garlic turns golden, add four cups of rice and sauté briefly. Then pour in eight cups of water, maintaining a water-to-rice ratio of two to one. Let the mixture simmer for about 15 minutes over medium heat until the rice is tender.
As the rice cooks, wash the spinach thoroughly and place it in a pot with salted water. Cook for ten minutes, then drain well and chop into small pieces. Reserve until the rice is ready to combine.
Attention to presentation matters; a visually appealing dish can enhance the dining experience and make a simple meal feel special.
With the rice simmering, the spinach is prepared and kept aside until the moment of mixing is at hand.
A different kind of rice: saffron with meat and vegetables
When the rice is cooked, drain the water thoroughly and transfer it to a large bowl. Add two cans of chopped tuna and the prepared spinach, then mix everything well and adjust the salt to taste. A squeeze of lemon juice and a pinch of black pepper can lift the flavors and brighten the dish, offering a compelling variation for those who want something a little different.