Description
This Rice Salad recipe is a colorful and flavorful dish perfect for picnics or meal prep. Packed with fresh vegetables, protein-rich chickpeas, and a zesty dressing, it’s a satisfying and versatile option for any occasion.
Ingredients
Scale
Main Salad:
- 2 cups cooked and cooled long grain rice (white, brown, or wild)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ cup red bell pepper, chopped
- ¼ cup red onion, finely diced
- ½ cup canned chickpeas or black beans, rinsed and drained
- ¼ cup chopped fresh parsley
- ¼ cup crumbled feta cheese (optional)
Dressing:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Main Salad: In a large bowl, combine the cooked rice, cherry tomatoes, cucumber, bell pepper, red onion, chickpeas, parsley, and feta (if using).
- Dressing: In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper until emulsified.
- Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning if needed. Serve chilled or at room temperature.
Notes
- This rice salad is very flexible—add olives, avocado, grilled chicken, or swap in quinoa for the rice.
- Great for meal prep or picnics, as it holds up well in the fridge for 2–3 days.
- Prep Time: 15 minutes
- Cook Time: 10 minutes (for rice, if not already cooked)
- Category: Side Dish, Salad
- Method: No-Cook
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 cup
- Calories: 260
- Sugar: 3g
- Sodium: 300mg
- Fat: 13g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 6g
- Cholesterol: 10mg
