Low Fat Refreshing Rice Salad
Discover the perfect balance of flavor and nutrition with this Low Fat Refreshing Rice Salad, a vibrant and healthy dish that’s ideal for summer meals or quick lunches. Featuring hearty brown rice as the base, this salad is elevated with crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and sharp red onion, all tied together with fresh parsley and mint for a burst of herbaceous goodness. A zesty lemon juice and olive oil dressing adds a refreshing tang while keeping the dish light and wholesome. Ready in under an hour, this recipe is low in fat, high in fiber, and packed with fresh, nutrient-rich ingredients. Serve it chilled as a satisfying side or a light yet flavorful main course.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 medium cucumber
- 1 cup cherry tomatoes
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 2 tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice under cool water to remove excess starch.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice, cover, and reduce the heat to low. Cook for about 40 to 45 minutes or until the rice is tender and all the water has been absorbed.
Once the rice is cooked, remove it from the heat and let it cool completely. You can spread it out on a baking sheet to speed up the cooling process.
Meanwhile, dice the cucumber, cherry tomatoes, red bell pepper, and red onion into small, uniform pieces. Finely chop the parsley and mint leaves.
In a large mixing bowl, combine the cooled rice, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.
In a small bowl, whisk together the lemon juice, extra virgin olive oil, salt, and black pepper to create the dressing.
Pour the dressing over the rice and vegetable mixture, and gently toss to combine. Ensure all the ingredients are evenly coated with the dressing.
Taste and adjust seasoning if necessary, adding more salt or lemon juice as preferred.
Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld together.
Serve cold as a refreshing side dish or a light main course.
Nutrition Facts
Calories |
477 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 22% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1234 mg | 54% | |
| Total Carbohydrate | 75.8 g | 28% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 15.9 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 158 mg | 12% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1263 mg | 27% | |
*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.
