Rice Salad

Elevate your summer meals with this vibrant and refreshing Rice Salad, a light yet satisfying dish packed with fresh vegetables and zesty flavors. Perfectly cooked basmati or long-grain rice forms the base of this Mediterranean-inspired creation, complemented by crisp diced cucumber, juicy cherry tomatoes, sweet red bell pepper, and a touch of tangy red onion. Fresh parsley and mint add an herby boost, while a lemon-olive oil dressing ties everything together in a simple but flavorful finish. For extra heartiness, optional crumbled feta or protein-packed chickpeas bring a delightful twist. Ready in just 35 minutes, this versatile dish is perfect for potlucks, picnics, or healthy weeknight dinners. Serve it chilled or at room temperature for a refreshing side or main course packed with color, texture, and a burst of flavor in every bite!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Basmati or long-grain rice
• 2 cups Water
• 0.5 teaspoon Salt
• 1 cup Cherry tomatoes
• 1 medium Cucumber
• 1 Red bell pepper
• 0.5 Red onion
• 0.25 cup Fresh parsley
• 0.25 cup Fresh mint
• 3 tablespoons Olive oil
• 3 tablespoons Lemon juice
• 0.25 teaspoon Black pepper
• 0.5 cup Feta cheese (optional)
• 0.5 cup Cooked chickpeas (optional)

Directions

Step 1

Rinse the rice under cold water to remove excess starch, then add it to a medium saucepan with 2 cups of water and 0.5 teaspoon of salt.

Step 2

Bring the water to a boil, then reduce the heat to low, cover, and let the rice simmer until fully cooked (about 12-15 minutes). Once done, fluff the rice with a fork and set it aside to cool completely.

Step 3

While the rice cools, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and red bell pepper into small pieces, and finely chop the red onion.

Step 4

Chop the parsley and mint leaves finely.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, 0.25 teaspoon of salt, and black pepper to create the dressing.

Step 6

Once the rice has fully cooled, transfer it to a large bowl. Add the chopped vegetables, parsley, and mint.

Step 7

Pour the dressing over the salad and gently toss everything together until evenly mixed. If desired, fold in crumbled feta cheese or cooked chickpeas for added protein.

Step 8

Taste the salad and adjust the seasoning with additional salt or pepper if needed.

Step 9

Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Nutrition Facts

Serving size	1565 grams (1565.0g)

Amount per serving	% Daily Value*
Calories	1264

Total Fat 72.60g	93%
Saturated Fat 25.20g	126%
Polyunsaturated Fat 4.10g
Cholesterol 107mg	36%
Sodium 2740mg	119%
Total Carbohydrate 117.30g	43%
Dietary Fiber 16.80g	60%
Total Sugars 23.50g
Protein 39.30g	79%

Vitamin D 0IU	0%
Calcium 804mg	62%
Iron 9mg	47%
Potassium 1684mg	36%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.1%

Protein: 12.3%

Carbs: 36.7%