Rice salads are one of my favorite weekday lunches because they are quick to prepare, incredibly satisfying, and they last for days in the fridge. Tuna is a perfect choice for adding healthy, lean protein. I always use Bumble Bee Solid White Albacore Tuna in water. I love the chunky texture and fresh, clean taste of the tuna, plus it’s filled with important vitamins and minerals (see their website for full nutritional facts!).
To really pump up the flavors of this salad, I added two of Owen’s favorite ingredients: juicy green grapes and chewy dried apricots. A sprinkle of sunflower seeds gives it some crunch, and keeps things school-friendly (all the schools in our area are nut-free). For the dressing, I went with a simple, sweet honey mustard vinaigrette.
This salad is like fall in a bowl. The grapes, apples, and apricots all make me think of the harvest season, and the zippy honey-spiked dressing brings it all together. It’s delicious on its own, over a bed of mixed greens, or stuffed inside a pita. Best of all, it keeps well in the fridge, so you (and your kids) can enjoy it for lunch all week long.
Tuna and Wild Rice Salad with Grapes and Apricots
For the dressing
- 1/4 cup extra virgin olive oil
- 2 tablespoons cider vinegar
- 2 tablespoons honey
- 2 teaspoons Dijon mustard coarse or grainy
- 1 tablespoon minced shallot
- Kosher salt and freshly ground black pepper
For the salad
- 3 cups cooked wild rice
- 3/4 cup halved green grapes
- 1/2 cup chopped dried apricots
- 1/4 cup roasted and salted sunflower seeds
- 2 tablespoons minced fresh parsley
- 2 cans Bumble Bee Solid White Albacore Tuna in Water 5-ounce
To make the dressing, combine all the ingredients in a small jar (like an old jam jar) and shake until well blended.
To make the salad, combine the rice, grapes, apricots, sunflower seeds, and parsley in a medium bowl. Drizzle with half the dressing and toss to coat. Gently fold in the tuna, being careful not to break up the chunks. Drizzle with more dressing to taste and serve.
I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.