Tuna Vegetable Pilaf
A flavorful tuna and vegetable pilaf simmered with rice and herbs, finished with creamy sour cream—perfect for a comforting, protein-packed meal any time of day.
Ingredients
Instructions
- In a heavy 1 1/2-quart saucepan with a tight lid, combine rice, chicken stock, water, lemon juice, dill, salt, pepper, and garlic powder.
- Bring to a boil over medium-high heat.
- Cover, reduce heat to low, and simmer for 20 minutes.
- Stir in the frozen mixed vegetables.
- Cover and cook for an additional 5 minutes until the liquid is absorbed.
- Stir in the sour cream and drained tuna.
- Serve hot or cold.
Tips & Substitutions
For a flavorful twist, consider adding fresh herbs like parsley or basil to the pilaf before serving. If you don't have dill, thyme is a great substitute. For a creamier texture, you can use Greek yogurt instead of sour cream. This dish is versatile, so feel free to incorporate other vegetables such as bell peppers or zucchini from your pantry.
Serving Suggestions
This tuna vegetable pilaf can be served as a hearty main dish or as a side. It pairs beautifully with a light salad or steamed broccoli for a refreshing contrast. Consider serving it alongside dishes like Chicken With Sauce You Wouldn'T Believe! for a complete meal that satisfies.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave in short intervals, stirring occasionally, until warmed through. You can add a splash of chicken stock or water to prevent it from drying out during reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Tuna Vegetable Pilaf contains roughly 162 calories, with 9g protein, 30g carbohydrates, and 1g fat. It is an excellent source of vitamin A (104% of the Daily Value), vitamin C (103% of the Daily Value), and dietary fiber (29% of the Daily Value), and a good source of protein and potassium. Note that it is relatively high in sodium, at 2409mg per serving (105% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use brown rice instead of white rice?
Yes, you can use brown rice, but be aware that it will require a longer cooking time. Follow the package instructions for cooking times and adjust the liquid accordingly to ensure the rice is fully cooked.
Is this recipe suitable for meal prep?
Absolutely! This tuna vegetable pilaf is perfect for meal prep. You can make a large batch and portion it out for lunches or dinners throughout the week. Just store it in individual containers for easy access.
What can I substitute for tuna?
If you're looking for a substitute for tuna, canned chicken or chickpeas would work well. Both options provide protein and can be mixed in the same way as the tuna, making it a flexible recipe for various dietary preferences.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).