Tuna, Wild Rice, Sweetcorn and Soya Bean Salad with a light Mustard Dressing Recipe

This lunch worked really well in my lunchbox and it is an easy tasty satisfying salad. Tuna rice and beans go so well together and I love the salty hit from the capers. The mustard dressing lifts all of the flavours and gives a really nice background flavour.

Ingredients (serves 2)

  • 80g wild rice, cooked to packet instructions
  • 1 tin pole line tuna
  • good handful of frozen soya beans, thawed
  • good handful of frozen sweetcorn, thawed
  • 2 tbsp capers, drained
  • 1/4 preserved lemon, roughly chopped (optional)

For the dressing

  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • juice of a 1/2 lemon
  • 1 tbsp honey mustard (or half dijon + half honey)
  • small pinch of salt and pepper


  1. Assemble the salad by adding all the ingredients into a bowl.
  2. Make the dressing by adding all the dressing ingredients into a jar or bowl, shake or whisk to combine.
  3. Pour the dressing over the salad and lightly mix with a fork so all the ingredients become combined. Serve and enjoy.


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