Low Sodium Refreshing Rice Salad
Fresh, vibrant, and heart-healthy, this Low Sodium Refreshing Rice Salad is the perfect dish for a light lunch, side, or potluck hit. Made with nutty brown rice as its base and paired with a medley of crunchy vegetables like red bell pepper, cucumber, and cherry tomatoes, this salad is bursting with color and texture. Tossed with a zesty lemon and olive oil dressing and elevated by fresh parsley, mint, and a hint of garlic, every bite is a burst of flavor without any added salt. A sprinkle of unsalted sunflower seeds adds a delightful crunch, while creamy avocado brings balance and richness. Ready in just 45 minutes and loaded with wholesome, nourishing ingredients, this low sodium rice salad is as satisfying as it is refreshing. Serve it chilled or at room temperature for a versatile, crowd-pleasing dish that’s packed with plant-based goodness. Perfect for healthy eating and meal prep!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 1 medium Red bell pepper, diced
- 1 medium Cucumber, diced
- 1 cup Cherry tomatoes, halved
- 0.5 small Red onion, finely chopped
- 0.5 cup Fresh parsley, chopped
- 0.25 cup Fresh mint leaves, chopped
- 3 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 0.25 teaspoon Ground black pepper
- 2 cloves Garlic, minced
- 0.25 cup Unsalted sunflower seeds
- 1 large Avocado, diced
Instructions
Rinse 1 cup of brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil.
Add the rinsed rice to the boiling water, reduce the heat to low, cover, and let it simmer for about 30 minutes or until the rice is tender and the water is absorbed.
Once cooked, remove the rice from heat and let it cool to room temperature.
In a large mixing bowl, combine the diced red bell pepper, diced cucumber, halved cherry tomatoes, chopped red onion, chopped parsley, and chopped mint leaves.
In a small bowl, whisk together 3 tablespoons of lemon juice, 2 tablespoons of olive oil, 0.25 teaspoon of ground black pepper, and 2 minced garlic cloves to make the dressing.
Add the cooled rice to the bowl of vegetables and herbs, and pour the dressing over the top. Toss until well combined.
Gently fold in the unsalted sunflower seeds and diced avocado until evenly distributed.
Refrigerate the salad for at least 15 minutes to allow the flavors to meld.
Serve chilled or at room temperature for a refreshing and healthy rice salad.
Nutrition Facts
Calories |
1161 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.9 g | 97% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 132 mg | 6% | |
| Total Carbohydrate | 113.4 g | 41% | |
| Dietary Fiber | 34.4 g | 123% | |
| Total Sugars | 20.6 g | ||
| Protein | 26.6 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 631 mg | 49% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 3737 mg | 80% | |
*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.
