Greek tuna salad jars
heartfoundation.org.au|Helpline 13 11 12

Greek tuna salad jars

1 minute (25 minutes)
Serves 2
  • Salad jars can be prepared completely up to 12 hours ahead. Keep, covered in refrigerator. For easy, spill-proof transport, assemble salads in containers with a screw top lid.
  • Replace microwaveable rice supergrain blend with any unflavoured wholegrain rice blend.
  • Check out the varieties available from the rice section in supermarkets, or substitute plain brown rice, if preferred.
  • 250g packet microwaveable steamed rice supergrains (Active Blend) 
  • 4 cos lettuce leaves, coarsely chopped  
  • 185g can tuna, drained and flaked 
  • 1 small red capsicum, chopped  
  • 1 small Lebanese cucumber, chopped  
  • 60g (4) cherry tomatoes, quartered 
  • 1 green shallot, thinly sliced 
  • 1 tablespoon sliced kalamata olives 
  • 2 teaspoons chopped fresh dill 
  • 1 tablespoon lemon juice 
  • 1 tablespoon olive oil  
  • 50g soft feta, crumbled 
  • 2 teaspoons pine nuts, toasted 
  1. Heat rice blend in microwave according to packet directions. Transfer to a bowl. Cool.  
  2. Divide lettuce evenly over base of 2 x 450ml capacity jars or containers. Top evenly with rice blend and tuna.  
  3. Combine capsicum, cucumber, tomatoes, shallot, olives and dill in a bowl. Divide mixture evenly over tuna layer in jars.  
  4. Whisk lemon juice and oil in a small jug with a fork. Season with pepper. Drizzle evenly over salad in each jar.  
  5. Serve sprinkled with feta and pine nuts. 

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Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

30 minutes

Vegetarian lentil pilaf

Vegetarian lentil pilaf

25 - 30 minutes
Serves 4

Vegetarian pasta with chickpeas & kale

Vegetarian pasta with chickpeas & kale

20 - 25 minutes
Serves 2

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

10 minutes
Serves 4 (3 per serve)

Warm roasted cauliflower salad

Warm roasted cauliflower salad

35-40 minutes
Serves Serves 4 (as a side)

Warm roasted cauliflower, broccoli, walnut & lentil salad

Warm roasted cauliflower, broccoli, walnut & lentil salad

25 - 30 minutes
Serves 2

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

20-25 minutes
Serves 4

Warm roasted vegetable salad

Warm roasted vegetable salad

Warm roasted vegetable salad

30 - 35 minutes
Serves Serves 4 (as a side)

Weet-Bix protein slice

Weet-Bix protein slice

Weet-Bix protein slice

15 minutes
Serves 8

Wholemeal pancakes with winter fruits

Wholemeal pancakes with winter fruits

20-25 minutes
Serves 4

Wholemeal savoury pastry

Wholemeal savoury pastry

Wholemeal savoury pastry

25 minutes
Serves Makes pastry to fill the bottom of one 24cm flan/quiche/tart tin

Zucchini ribbon pasta salad

Zucchini ribbon pasta salad

10-12 minutes
Serves 4 (as a side)

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Heart Health Check Toolkit

Heart Health Check Toolkit

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

How we fought heart disease in 2020

How we fought heart disease in 2020

How we fought heart disease in 2020

Everything we do is possible thanks to the generosity of our supporters. ...

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join our community of fundraisers who are committed to taking action to fight heart disease....

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Exercise boosts artery health in middle-aged and older men, not testosterone therapy

Exercise boosts artery health in middle-aged and older men, not testosterone therapy

Exercise boosts artery health in middle-aged and older men, not testosterone therapy

Media Release - 22 February 2021...

Help others in need through a gift in your Will

Help others in need through a gift in your Will

Help others in need through a gift in your Will

Ian “did not hesitate” to leave 100% of his estate to the Heart Foundation....

Lamb recipes

Lamb recipes

Lamb recipes

Find heart healthy lamb recipes....

NSW Cardiovascular Research Network

NSW Cardiovascular Research Network

NSW Cardiovascular Research Network

Encouraging cardiovascular research excellence in NSW ...

Key Statistics: Heart Failure

Key Statistics: Heart Failure

Statistics and information on heart failure in Australia ...

Driving and travelling after a heart attack

Driving and travelling after a heart attack

Driving and travelling after a heart attack

Explore our guide for driving and heart attack recovery. ...

Heart attack recovery – your first month

Heart attack recovery – your first month

Heart attack recovery – your first month

Explore the Heart Foundation’s guide on what to expect in the first month after your heart attack. ...

Heart Foundation Tick

Heart Foundation Tick

Heart Foundation Tick

The Tick Program has made a substantial contribution to the health of Australians over the past 26 years....

Cyril credits cardiac rehab for getting his life back

Cyril credits cardiac rehab for getting his life back

Cyril credits cardiac rehab for getting his life back

Cyril suffered a heart attack in 2015. Cardiac rehab helped get his life back on track. ...

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

David reflects on how his life changed when he had a heart attack at 35 and how he got back on track....

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Media Release - 30 June 2020 ...

Heart-healthy drinks

Heart-healthy drinks

Heart-healthy drinks

While water is clearly the most heart-healthy drink, there are ther drinks that can be enjoyed in moderation. ...

Find a cardiac rehabilitation service near you

Find a cardiac rehabilitation service near you

This cardiac services directory presents information on cardiac rehab programs offered across Australia....

Improving food supply

Improving food supply

Improving food supply

The Heart Foundation supports initiatives that guide people to healthier food and drink choices. ...

Peter is breathing easy again after heart valve surgery

Peter is breathing easy again after heart valve surgery

Peter is breathing easy again after heart valve surgery

Peter has lived with a rare heart condition since he was 14, but hadn’t given it too much thought until his 30s....

Acute coronary syndromes (ACS) clinical resources

Acute coronary syndromes (ACS) clinical resources

Resources and clinical information for health professionals...

Physical activity resources

Physical activity resources

Physical activity resources

Resources for health professionals interested in physical activity....

Heart Safe Community

Heart Safe Community

Heart Safe Community

Heart Safe Community is a program that aims to increase a person’s chance of survival if they suffer a cardiac arrest outside of hospital. ...

Returning to work after a heart attack

Returning to work after a heart attack

Returning to work after a heart attack

Discover how to plan for your return to work....

Food and nutrition position statements

Food and nutrition position statements

Food and nutrition position statements

Applying for research funding with the Heart Foundation

Applying for research funding with the Heart Foundation

Applying for research funding with the Heart Foundation

Discover more about our various funding programs, requirements, and application dates now....

Your heart is your most important tool

Your heart is your most important tool

Your heart is your most important tool

Men’s Health Week is the perfect time to think about your heart....

Vegetarian recipes

Vegetarian recipes

Vegetarian recipes

Search through our vegetarian recipes...