Brown Rice Salad with Tuna, Sweet Corn, and Green Olives

🥗 Brown Rice Salad: Energy and Freshness in One Dish

Rice salads are a fantastic resource for meals on the go or for preparing in advance. By using brown rice instead of white, we transform a simple dish into a source of fiber and slow-release energy. This classic combination with natural tuna, sweet corn, and green olives offers a perfect balance between protein, complex carbohydrates, and healthy fats. It is a \"versatile\" recipe that allows variations based on what you have in your pantry, but always guarantees light digestion and a lasting feeling of satiety. The secret to making it perfect is the cooking point of the rice and a dressing that highlights the flavors without masking them.

🌿 Why is it exceptionally healthy?

• Fiber and Glycemic Control: Brown rice retains its bran, which helps regulate intestinal transit and prevents blood sugar spikes.
• Quality Lean Protein: Natural tuna provides essential amino acids and fatty acids without adding unnecessary saturated fats.
• Antioxidants and Minerals: Corn and olives provide lutein for eye health and monounsaturated fats for the heart.

👨‍🍳 Step-by-Step Preparation

1. Grain Cooking: Cook 150g of brown rice in plenty of salted water for 30-35 minutes. Drain and cool under the tap to stop the cooking.
2. Base Preparation: In a large bowl, place the cold rice and add 100g of well-drained sweet corn.
3. Marine Touch: Flake two cans of natural tuna (approx. 120g) and add them to the bowl, making sure to distribute the pieces well.
4. Salty Contrast: Slice 50g of pitted green olives and add them to the mixture along with half a finely chopped red onion.
5. Classic Dressing: In a jar, emulsify 30ml of EVOO, 10ml of apple cider vinegar, and a pinch of dried oregano.
6. Final Mix: Pour the dressing over the salad, stir gently to avoid breaking the grain, and let rest for 10 minutes so the flavors settle.