The summer palate often leans toward lighter, brighter meals. A simple dish that reliably fits that brief is cooked rice served with a few pantry staples such as eggs, sausages, or fried tomatoes. Here is a healthy, original recipe that uses common ingredients and saves time, while delivering a hearty, vitamin-rich meal. It features tuna and spinach with rice, a nutritious combination that brings together protein, fiber, and essential nutrients.
Tuna and spinach rice, an easy and healthy recipe
For a healthier version, swap white rice for a whole grain option and use tuna packed in water instead of oil. This small change boosts fiber, reduces fat, and lowers calories, without sacrificing flavor or fullness.
Spinach can be prepared in many ways and adds a lush, green contrast to the dish. If there are children at home who aren’t fond of spinach, the recipe can still work for adults by serving the vegetables on the side or by integrating the greens at the very end so the flavors stay bright and fresh.
Stock image canned tuna
Ingredients for preparing tuna and spinach rice
To prepare 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 kitchen staples that come together quickly, making this a practical meal solution whenever time is tight.
Rice can also be featured in a light salad if preferred, offering versatility beyond the hot dish described here.
How to prepare rice with tuna
Start by slicing the garlic and letting it sizzle in a pan with a little oil. When the garlic turns golden, add the rinsed rice and stir for a minute to coat the grains with the fragrant oil. Pour in eight cups of water, maintaining a ratio where the water is twice the amount of rice. Simmer the mixture for about 15 minutes on a steady medium heat until the grains are tender and fluffy.
While the rice cooks, wash the spinach, boil it briefly in salted water for about 10 minutes, then drain well and chop finely. Set aside until the rice is ready to combine.
Once the rice has cooked, drain any remaining liquid and plate the dish attractively. The timing ensures the spinach remains vibrant and avoids sogginess, allowing all components to shine together.
A different kind of rice: saffron with meat and vegetables
After cooking the rice, drain the liquid and place it in a large saucepan. Add two cans of chopped tuna and the spinach. Mix thoroughly and season with salt to taste. A hint of black pepper and a touch of lemon juice can elevate the flavors, adding brightness and a subtle citrus note to the dish.