• Serves 4
  • 20 minutes
  • Difficulty Easy
  • 9 Ingredients


This light and healthy salad recipe is courtesy of Weight Watchers.

Ingredients (serves 4)

  • 1 Tbsp olive oil
  • 1⁄2 red capsicum, roughly chopped
  • 1⁄2 small red onion, finely chopped
  • 100g sugar snap peas, halved diagonally
  • 250g frozen chopped spinach
  • 250g cherry tomatoes, halved
  • 3 cups (510g) cooked long-grain brown rice, heated
  • 2 x 180g cans tuna in springwater, drained, flaked
  • Lemon wedges to serve


  1. Heat the oil in a large non-stick frying pan over medium-high heat. Cook the capsicum, onion and sugar snap peas, stirring, for 3-4 minutes or until softened.
  2. Meanwhile, heat the spinach following packet instructions.
  3. Add the tomato to the capsicum mixture and cook for a further minute or until heated through. Gently toss through the spinach, rice and tuna. Season with salt and pepper. Serve with the lemon wedges.


This rice salad is just as delicious cold the next day and is only 9 ProPoints value per serve. For something more indulgent, sprinkle over 1⁄2 cup (60g) 50% less-fat grated tasty cheese and place under the grill until the cheese is golden and melted for 1 ProPoints value per serve.

  • Great recipe it is perfect for kids lunch boxes


  • Such a colourful salad! Will need to try the cold version now the weather is heating up


  • Yum – looks so good for lunch.


  • So healthy and colourful – summer is on it’s way so can’t wait to try this!


  • This salad looks delicious. I have most ingredients either in my pantry or growing in my veggie garden.


  • This looks super healthy and we love tuna so this is a great recipe for us thanks for sharing


  • Hmmm, another one for the Christmas lunch menu. Thanks for posting.


  • Lovely new salad recipe just in time for summer. Thanks for sharing.


  • I love this salad idea. I would replace the frozen spinach with baby spinach that is always in my fridge. A great new salad for me to try.


  • Beautiful colours and flavours in this dish. DELICIOUS


  • Beautiful colours! A salad full of goodness!!


  • Love your presentation. Thanks for the recipe.


  • Yum I’m trying this one for sure ; )


  • This sounds like a really light and fresh meal! Thank you for sharing!


  • My son really loves all these ingredients – this will be a lunch box alternative!


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