Healthy Rice Salad
A cold rice salad with vegetables, herbs, and a lemon vinaigrette — perfect for meal prep or potlucks. Uses brown rice for fiber and nutrition. Mediterranean-inspired flavors.
Prep Time
20 min
Cook Time
14 min
Servings
6
Calories
348 cal
🛠 Interactive Recipe Tools — Use them right here on this page
Smart Servings Scaler
- Rice2 ¼ cups
- Corn1 ½ cup
- Cucumber1 ½
- Tomato3 medium
- Bell Pepper1 ½
- Lettuce3 cups
- Olive Oil3 tbsp
- Lemon Juice1 ½
- Black Pepper¾ tsp
All quantities scaled automatically from 6 servings.
Ingredients
Makes 6 servings · Use the Servings Scaler above to adjust
- Rice2.25 cups
- Corn1.5 cup
- Cucumber1.5
- Tomato3 medium
- Bell Pepper1.5
- Lettuce3 cups
- Olive Oil3 tbsp
- Lemon Juice1.5
- Black Pepper0.75 tsp
Instructions
- 1
Cook 1 cup of brown rice (or quinoa) according to package directions. Cool completely.
- 2
Make the vinaigrette: whisk ⅓ cup olive oil, juice of 1 lemon, 1 tablespoon Dijon mustard, 1 minced garlic clove, 1 teaspoon honey, ½ teaspoon salt, ¼ teaspoon black pepper.
- 3
Prep vegetables: 1 cup cherry tomatoes halved, 1 cucumber diced, 1 bell pepper diced, ½ red onion finely chopped, ¼ cup pitted Kalamata olives.
- 4
Prep herbs: ½ cup chopped fresh parsley, ¼ cup chopped fresh mint, ¼ cup chopped fresh basil. Fresh herbs are essential.
- 5
In a large bowl, combine the cooled rice, all vegetables, herbs, ½ cup crumbled feta, ¼ cup toasted pine nuts or sliced almonds.
- 6
Pour the vinaigrette and toss gently. Let sit at least 30 minutes for flavors to meld. Serve at room temperature or cold. Top with extra herbs and feta.
Watch how to make Healthy Rice Salad
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💡 Expert Tips
- 1.Cool the rice. Warm rice wilts the vegetables.
- 2.Fresh herbs are non-negotiable. Variety matters.
- 3.Toast the nuts. Raw nuts are flat; toasted are dramatically better.
- 4.Rest 30 minutes. Improves as flavors meld.
🔬 Why It Works
Cold rice salads succeed when the rice is fully cooled, the vegetables provide variety, and the vinaigrette is bright and balanced. Brown rice provides fiber and nuttiness. The Mediterranean flavor profile (lemon, olives, feta, fresh herbs) is universally appealing.
Frequently Asked Questions
Other grains?▾
Meal-prep friendly?▾
Add protein?▾
Vegan version?▾
4.1
253 home cooks rated this
Nutrition Facts
Per serving (recipe makes 6 servings)
* Percent Daily Values based on a 2,000 calorie diet. Values are estimates.
Nutrition Facts
Per serving (recipe makes 6 servings)
* Percent Daily Values based on a 2,000 calorie diet. Values are estimates.
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