High Protein Refreshing Rice Salad
Elevate your mealtime routine with this High Protein Refreshing Rice Salad, a vibrant and nourishing dish packed with wholesome ingredients and bold flavors. Featuring tender brown rice, protein-rich chickpeas, juicy cherry tomatoes, crisp cucumber, and tangy feta cheese, this salad combines fresh, colorful vegetables with a zesty olive oil and lemon dressing for a perfectly balanced bite. Topped with fragrant parsley and a touch of red onion, this dish is as delightful to eat as it is to behold. Perfect as a quick lunch, satisfying dinner side, or make-ahead weekday option, this easy-to-prepare recipe is ready in under an hour and can be served chilled for ultimate refreshment. Healthy, protein-packed, and full of Mediterranean-inspired goodness, this rice salad is sure to become a staple in your recipe repertoire!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 medium red bell pepper, diced
- 0.5 cup feta cheese, crumbled
- 0.25 cup red onion, finely chopped
- 0.5 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Cook 1 cup of brown rice according to package instructions. Once cooked, remove from heat and let it cool to room temperature.
In a large mixing bowl, add the cooled brown rice, 1 can of drained and rinsed chickpeas, 1 cup of halved cherry tomatoes, 1 diced medium cucumber, 1 diced red bell pepper, and 0.25 cup of finely chopped red onion.
Add 0.5 cup of crumbled feta cheese and 0.5 cup of chopped fresh parsley to the mix.
In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper until well combined.
Pour the dressing over the rice mixture and toss everything together until evenly coated.
Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. Enjoy your refreshing rice salad!
Nutrition Facts
Calories |
1777 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.7 g | 106% | |
| Saturated Fat | 25.1 g | 126% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4401 mg | 191% | |
| Total Carbohydrate | 200.6 g | 73% | |
| Dietary Fiber | 46.1 g | 165% | |
| Total Sugars | 39.1 g | ||
| Protein | 67.8 g | 136% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1130 mg | 87% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 3447 mg | 73% | |
*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.
