Sugar-Free Refreshing Rice Salad
Light, zesty, and entirely sugar-free, this Refreshing Rice Salad is a wholesome delight perfect for any occasion. Made with nutrient-rich brown rice, fresh vegetables like cucumber, cherry tomatoes, and bell peppers, and a burst of flavor from fresh parsley, mint, and a tangy lemon-olive oil dressing, this salad is as vibrant as it is nutritious. Ready in just 40 minutes, this easy-to-make dish is ideal for meal prep, picnics, or as a refreshing side to grilled dishes. Enjoy it chilled or at room temperature for a satisfying, guilt-free option that’s naturally gluten-free and vegetarian-friendly. A must-try for anyone seeking healthy salad recipes packed with flavor!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 medium cucumber
- 1 cup cherry tomatoes
- 1 medium bell pepper
- 0.5 medium red onion
- 0.5 cup fresh parsley
- 1 large lemon
- 3 tablespoons extra virgin olive oil
- 0.25 cup fresh mint leaves
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a medium saucepan, bring 2 cups of water to a boil. Add the rice and a pinch of salt, then reduce heat to low, cover, and simmer for 25 minutes or until all the water is absorbed and the rice is tender.
While the rice is cooking, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, dice the bell pepper, and finely chop the red onion.
Chop the fresh parsley and fresh mint leaves finely.
Once the rice is cooked, spread it on a baking sheet and allow it to cool to room temperature.
In a large bowl, combine the cooled rice, cucumber, cherry tomatoes, bell pepper, red onion, parsley, and mint.
In a small bowl, whisk together the juice of one large lemon and the extra virgin olive oil. Season the dressing with salt and black pepper.
Pour the dressing over the rice salad and toss everything together until well coated and mixed.
Let the salad sit for at least 10 minutes before serving to allow the flavors to meld.
Serve the salad cold or at room temperature.
Nutrition Facts
Calories |
763 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.8 g | 59% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1249 mg | 54% | |
| Total Carbohydrate | 88.6 g | 32% | |
| Dietary Fiber | 17.7 g | 63% | |
| Total Sugars | 19.1 g | ||
| Protein | 14.5 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 377 mg | 29% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 1800 mg | 38% | |
*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.
