This 10-Minute Lunch Has Kept Me Going Since My 20’s

When I first moved away from home at age 21, my cooking skills amounted to boiling water for pasta or rice and opening a can, which, honestly, was about all my meager budget could handle anyway. That’s when I came to rely on this curried salmon and rice salad, a recipe photocopied from one of my mom’s cookbooks. 

Made with pantry staples like brown rice (for a faster version, I recommend a microwavable pouch), canned salmon, and frozen vegetables, it’s about as low-effort and budget-friendly as ordering a salad bowl from your favorite lunch spot—just without the $17 price tag.

My Take on This Rice Salad

The original version of this recipe comes from Anne Lindsay’s Lighthearted Everyday Cooking, but I’ve slowly reshaped it over time. The early ’90s “heart-smart” approach meant it was light on salt, spice, and fat (and, oddly, heavy on raisins). I’ve since added flavor where it counts: a warming hit of curry and cumin, a generous drizzle of olive oil dressing, and a creamy slice of avocado on top. The result is still protein-packed and weekday-friendly—just with a lot more personality.

When I want to get ahead on lunches, I scale it up with two pouches of rice and make a big batch. It keeps beautifully and tastes bright, cozy, and satisfying—like something that took far more effort than it actually did.

Ingredient Recommendations

When I have the time, I’ll put on a pot of wild rice for this dish. But on the days when meetings are back-to-back and I’ve forgotten about lunch until my hanger kicks in, I’ll grab a microwavable packet of rice, like Seeds of Change Organic Brown Rice or Ben’s Original Whole Grain Brown Rice (both heat in about 90 seconds). 

For canned salmon, I look for wild-caught Alaskan salmon, which tends to be both lower in heavy metals and better in terms of sustainability. When in doubt, check for the MSC (Marine Stewardship Council) certification, which signals that the fish was caught using sustainable methods that protect ocean ecosystems and support responsible fisheries. If you’re not a salmon fan, tuna works just as well—I like skipjack or “light” tuna here.

And while I usually just toss a few ingredients into a jam jar and give them a shake for the dressing, if you have a favorite store-bought vinaigrette, go for it instead of the dressing below—Annie’s Organic Red Wine & Olive Oil and Newman’s Own’s Classic Oil & Vinegar Dressing are both great options.

How To Make My Quick Curried Salmon and Rice Salad

To make two servings, you’ll need:

Prep Time: 8 minutes
Cook Time: 2 minutes

• 3/4 cup frozen peas or green beans
• 1 (8.5-ounce) pouch microwavable brown rice (about 2 cups cooked)
• 2 teaspoons curry powder, divided
• 1 teaspoon ground cumin
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• Salt and freshly ground black pepper to taste
• 1 (5 to 7-ounce) can wild salmon, drained and flaked
• 1 green onion, thinly sliced, plus more for serving, optional
• 2 tablespoons chopped parsley, plus more for serving, optional
• 1/2 avocado, sliced, for serving, optional

Add the frozen peas or green beans to a medium bowl. Microwave the brown rice according to the package directions. Transfer the hot rice to the bowl on top of the vegetables. Sprinkle 1 teaspoon of the curry powder and the cumin over the warm rice. Fluff with a fork or gently fold until the spices are evenly distributed. Let stand for 1 to 2 minutes until the frozen vegetables are warmed through.

While the vegetables are thawing, in a small bowl or jam jar, whisk or shake together the olive oil, vinegar, remaining 1 teaspoon curry powder, and a pinch each of salt and pepper.

Add the flaked salmon to the bowl along with the green onion and parsley, if using. Pour the dressing over the mixture and toss gently until everything is coated. Taste and adjust the seasoning, adding more vinegar, salt, or pepper if needed. Top each serving with sliced avocado, if using, and a little extra parsley or green onion, if desired, and serve. 

Store leftovers in an airtight container in the refrigerator for up to 3 days. To meal prep lunches for the week, you can easily double this recipe and store portions in the fridge. Top with fresh avocado just before serving.

More Speedy Lunches

• Noodles with Cucumbers and a Lot of Chili Crisp
• Ground Beef Hummus Bowls
• Tajín Egg Salad
• Sicilian Chopped Salad