Tuna Grape Salad

Ingredients

• 425 g (15 oz)canned tuna in spring water, drained
• 150 g (1 cup; 5.3 oz)small red grapes, halved
• 1 smallred onion, diced
• 95 g (½ cup), uncookedbrown rice
• 100 g (3.5 oz)Greek-style feta cheese, crumbled
• 1Lebanese cucumber, chopped
• 45 g (⅓ cup)roasted cashews, chopped
• 60 ml (¼ cup)apple cider vinegar
• 15 ml (1 tablespoon)Dijon mustard
• 5 ml (1 teaspoon)salt
• 1.25 ml (¼ teaspoon)black pepper
• to tasteolive oil

Instructions

1. 1

   Cook the rice

   Cook the brown rice according to the packet instructions. Drain it, then rinse under cold water to cool it before adding it to the other ingredients.

2. 2

   Prepare the salad

   While the rice cooks, halve the grapes, cut the cucumber into small diagonal chunks, finely dice the onion and roughly chop the cashews. Put the tuna in a large bowl and flake it with a fork or your fingers.

3. 3

   Mix the dressing

   Combine the apple cider vinegar, olive oil, Dijon mustard, salt and pepper in a small bowl or screw-top jar. Whisk or shake until well mixed.

4. 4

   Combine the ingredients

   Add the rice, tuna, grapes, cucumber, grapes, onion and cashews to a large bowl. Crumble the feta over the top.

5. 5

   Toss the salad

   Pour the dressing over the salad and toss until the ingredients are evenly coated.

6. 6

   Serve the salad

   Serve and enjoy.

What is tuna grape salad?

This is a composed cold salad built around tuna and brown rice, with grapes, cucumber, feta and cashews for contrasting sweet, savoury and crunchy notes. It fits the style of an easy American-inspired lunch salad rather than a traditional dish with a single established origin.

The mix works because the rice makes it substantial, while the vinegar and mustard dressing cuts through the richness of the tuna, feta and nuts.

Nutrition and macros by portion

The nutrition label shows one serving as written: 355 calories, 27g protein, 32g carbs, 13g fat.

The brown rice and grapes provide most of the carbohydrates, while tuna contributes much of the protein. Feta, cashews and the olive oil in the dressing supply much of the fat. Serve it with extra leafy vegetables or cucumber to add more volume to the plate.

Choosing the ingredients

Tuna: Drain it well before flaking so the salad does not become watery. Spring-water tuna keeps the flavour relatively clean alongside the other ingredients.

Grapes and cucumber: Small red grapes bring sweetness, and Lebanese cucumber adds a crisp bite. Cut both into manageable pieces so they distribute through the rice.

Feta and cashews: Crumbled feta adds a salty, creamy contrast, while roasted cashews bring crunch. Roughly chop the nuts so they are easy to eat in a forkful.

Cool the rice before mixing

Rinsing the cooked rice under cold water cools it quickly, which helps keep the tuna and vegetables from warming in the bowl. Drain it thoroughly afterwards so excess water does not dilute the dressing.

Spread the rice out briefly if it is still steaming or clumping; let it cool before combining it with the remaining ingredients.

Get the dressing evenly mixed

Dijon mustard helps bring the vinegar and olive oil together, while salt and pepper season the dressing. Whisk in a bowl or shake it in a screw-top jar until it looks uniform.

The ingredient list does not specify an amount of olive oil, so add it to taste and check the balance before dressing the salad.

Keep the texture lively

Add the cooled, drained rice and chopped ingredients to a large bowl, then toss gently after pouring over the dressing. This spreads the flavours without crushing the grapes or turning the tuna into a paste.

Crumbling the feta over the salad before tossing helps it remain in distinct savoury pieces.

Timing and serving

The stated total time is 15 minutes, but cooking time for brown rice depends on the packet instructions. For a quicker assembly, cook the rice in advance and chill it.

Serve the salad on its own for lunch, or alongside leafy greens or extra chopped vegetables. If packing it ahead, keep it chilled and toss again before serving.

Recipe notes & tips

• Drain the tuna thoroughly to avoid excess liquid in the salad.
• Rinse and drain the rice well so it is cool and not waterlogged.
• Chop the onion finely so its sharp flavour is spread evenly.
• Shake the dressing in a jar for an easy, even mix.
• Add the dressing shortly before serving if you want the cashews to stay crunchy.

Variations

• Use green grapes: Swap in green grapes for a slightly different sweet-tart note.
• Change the nuts: Use chopped roasted almonds instead of cashews.
• Add fresh herbs: Fold in chopped parsley or dill just before serving.
• Make it sharper: Add a little extra apple cider vinegar to the dressing to taste.
• Add leafy greens: Serve the salad over lettuce or baby spinach.

Common mistakes to avoid

• Warm rice: It can heat the other ingredients; cool and drain it before mixing.
• Wet tuna: Excess liquid can loosen the salad; drain the tin thoroughly.
• Overmixing: The grapes can split and the tuna can break down; toss gently.
• Dressing all at once: The amount of olive oil is unspecified; mix the dressing and adjust it to taste.
• Adding cashews too early: They can lose their crunch; mix them in close to serving.

How to store

Store the salad in an airtight container in the fridge and eat within 2 days for the best texture. Serve it cold; reheating is not recommended because the cucumber, grapes and dressing are intended to be enjoyed chilled.

Frequently asked questions