Insalata di Riso (Italian Rice Salad with Tuna and Vegetables)
A colourful cold rice salad of tuna, peas, peppers, olives and tomatoes, a staple of Italian summer lunches and picnics.
Made with Basic vinaigrette. Make a batch of the base first, then this takes minutes. Skip to the method
- Time35 min
- LevelEasy
- Costabout £2.13 a head
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Rinse the rice in a sieve until the water runs clear. Cook in plenty of boiling salted water for 10 to 12 minutes, until tender but still firm.
11 min - 2
Add the frozen peas for the last 2 minutes. Drain well in a colander and rinse under cold water to stop the cooking and cool it quickly.
2 min - 3
Shake off all the water and tip the rice into a large bowl. Fluff with a fork.
- 4
Add your ready made basic vinaigrette (see the base recipe) while the rice is still slightly warm and stir through so it soaks in.
- 5
Flake in the tuna and add the pepper, tomatoes, olives and basil. Fold together gently.
- 6
Taste and add salt, pepper and more vinegar if needed. Chill for 20 minutes before serving.
20 min
Tips
- Cool the rice quickly under cold water and keep the salad chilled. Cooked rice left warm for hours can grow harmful bacteria.
- Dress the rice while it is still slightly warm so it absorbs the flavour.
- Add diced mozzarella or cooked prawns if you want to make it more substantial.
Storing and freezing
Keep in a covered box in the fridge for up to 2 days. Do not leave it out at room temperature for more than 2 hours. Not suitable for freezing.
Questions
Which rice is best?
Long grain or basmati cooks into separate grains that do not clump, which is ideal for a salad. Avoid risotto or sticky rice as the grains cling together.
Can I make it vegan?
Yes. Swap the tuna for a drained tin of chickpeas and add a few capers for savouriness. The vinaigrette is already vegan.
Can I take it to work for lunch?
Yes, pack it with an ice pack and eat it within 4 hours of leaving the fridge, or keep it chilled until lunch. Keep it cold as it contains cooked rice and fish.
More made with basic vinaigrette
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.