Meal prep: rice

Eat well at work with two lunchboxes made from the same rice base – one with tuna, the other with feta and beetroot. They're gluten-free and high in protein

Prep:10 mins
Cook:25 mins

Easy

Nutrition per serving

kcal 499
fat 13g
saturates 2g
carbs 58g
sugars 14g
fibre 8g
protein 34g
salt 0.4g

Ingredients

100g brown basmati rice
1 red onion, finely chopped
1 tsp vegetable bouillon
½ tsp dried oregano
2 tsp rapeseed oil, preferably cold-pressed
2 tsp cider vinegar
80g canned sweetcorn (no salt or sugar)
2 spring onions, chopped
½ red pepper, chopped
120g can tuna in spring water
210g can chickpeas, drained
1 cooked beetroot, sliced then cut into strips
25g feta, crumbled
2-3 walnut halves, broken
big handful rocket

Tip

Nutritional information

Tuna salad: 499 kcals, fat 13g, saturates 2g, carbs 58g, sugars 14g, fibre 8g, protein 34g, salt 0.4g

Nutritional information

Beetroot & feta salad: 552 kcals, fat 18g, saturates 5g, carbs 70g, sugars 12g, fibre 12g, protein 20g, salt 0.9g

Method

Put the rice in a medium pan with the onion, bouillon and oregano. Pour in 300ml water, then bring to the boil. Cover, turn down the heat and simmer for 25 mins until tender and the water has been absorbed. Meanwhile, mix the oil and vinegar.
Divide the rice between two lunchboxes. Add the corn, spring onion, red pepper and tuna to one box, and the chickpeas, beetroot, feta and walnuts to the other. Spoon the dressing into both boxes, then add the rocket to the beetroot one, but don’t toss through until just before eating, or better still, add on the morning that you are eating it. Will keep for two days in the fridge.