Low-Fat Cold Rice Salad
A light, flavorful cold rice salad featuring wild rice, fresh vegetables, and feta cheese, perfect for a healthy, satisfying meal or side dish in warm weather.
Ingredients
Instructions
- Prepare the rice and cool it in the refrigerator.
- Prepare sun-dried tomatoes as directed.
- Chop feta cheese, tomatoes, and red onion.
- Mix the chopped ingredients with the cooled rice.
- Add enough red vinaigrette to moisten and hold the ingredients together.
- Refrigerate before serving.
Tips & Substitutions
For a more vibrant flavor, consider adding chopped fresh herbs like basil or parsley. If you’re looking for lower sodium options, use reduced-fat feta or leave it out entirely. For added crunch, you can include diced bell peppers or cucumbers. If you prefer a different grain, quinoa or brown rice can be excellent substitutes.
Serving Suggestions
This salad is perfect as a light lunch or side dish, especially during warm weather. It pairs beautifully with grilled chicken or fish for a complete meal. You might also serve it alongside Mediterranean recipes like Stuffed Tomatoes With Basil for a refreshing summer spread.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will meld together as it sits, but be cautious not to let it sit too long. For best results, enjoy the salad cold; there’s no need to reheat it, as the flavors are best served chilled.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Cold Rice Salad contains roughly 5 calories, with 0g protein, 0g carbohydrates, and 0g fat.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, this salad can be prepared a day in advance. Just keep it covered in the refrigerator until you're ready to serve. The flavors will deepen and improve overnight, making it a great option for meal prep.
What can I substitute for feta cheese?
If you’re looking for a dairy-free alternative, try using crumbled tofu seasoned with lemon juice and herbs. Alternatively, goat cheese or even sharp cheddar can provide a different but delicious flavor profile.
Is this salad suitable for meal prep?
Absolutely! This salad holds up well in the fridge, making it a great choice for meal prepping. Just keep the vinaigrette separate until you’re ready to serve to maintain the texture of the ingredients.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).