These vibrant Greek tuna salad jars make lunchtime easy

Rich in wholegrains and healthy fats, these Greek tuna salad jars are the perfect on-the-go salad that will keep you energised all afternoon.

Tuna salad jars – the perfect heart-healthy lunch on the go. Picture: The Heart Foundation

This is the last of three recipes the Heart Foundation is bringing you to raise awareness about heart health and encourage Australians to take steps to reduce their risk of heart disease.

This week we are pleased to share with you the recipe for delicious Greek tuna salad jars – the perfect heart-healthy lunch which you can prep the night before.

Rich in wholegrains and healthy fats, it’s the perfect on-the-go salad that will keep you energised all afternoon.

Greek tuna salad jars

Cook: 2 minutes

Prep: 15 minutes

Serves 2

INGREDIENTS

• 250g packet microwave brown rice and ancient grains
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 50g soft fetta, crumbled
• 185g can tuna, drained and flaked
• 1 small red capsicum, chopped
• 1 small Lebanese cucumber, chopped
• 60g (4) cherry tomatoes, quartered
• 1 green shallot, thinly sliced
• 1 tablespoon sliced kalamata olives
• 2 teaspoons chopped fresh dill
• 4 cos lettuce leaves, coarsely chopped
• 2 teaspoons pine nuts, toasted

METHOD

1. Heat rice blend in microwave according to packet directions. Transfer to a bowl. Cool.
2. Divide olive oil, lemon juice and feta between 2 x 450ml capacity jars or containers. Season with pepper. Top evenly with tuna and rice blend.
3. Combine capsicum, cucumber, tomatoes, shallot, olives and dill in a bowl. Divide mixture evenly over rice layer in jars. Top with lettuce. Seal jars with lids and refrigerate until ready to serve. Divide pine nuts between 2 small containers.
4. To serve, invert salad jars onto plates or into shallow bowls and sprinkle with pine nuts.

TIPS

• Salad jars can be prepared 1 day ahead. Keep refrigerated. For easy, spill-proof transport, assemble salads in containers with a screw top lid.
• You can use any unflavoured wholegrain microwave rice blend. Check out the varieties available from the rice section in supermarkets, or substitute plain cooked brown rice, if preferred.

If you enjoy this recipe, please visit the Heart Foundation’s heart healthy recipes for further inspiration.