No-Fat Rice Salad
A light, refreshing, no-fat rice salad combining fresh vegetables and herbs with tangy lemon and vinegar dressing, perfect for healthy lunches or picnics.
Ingredients
- 1 1/2 c. cooked brown rice ⓘ
- 1 c. chopped tomato ⓘ
- 1/3 c. frozen peas, thawed ⓘ
- 1/3 c. frozen corn kernels, thawed ⓘ
- 1/3 c. chopped green onion ⓘ
- 1 Tbsp. lemon juice ⓘ
- 1 Tbsp. apple cider vinegar ⓘ
- 2 tsp. honey ⓘ
- 1/8 tsp. white pepper ⓘ
- 1 clove garlic, chopped ⓘ
- 1/2 tsp. crushed dried oregano ⓘ
- 1/2 tsp. crushed dried basil ⓘ
Instructions
- Combine cooked brown rice, chopped tomato, thawed peas, thawed corn kernels, and chopped green onion in a serving bowl.
- Beat together lemon juice, apple cider vinegar, honey, white pepper (if using), chopped garlic, dried oregano, and dried basil to make the dressing.
- Pour the dressing over the rice mixture and mix well.
- Cover and chill the salad for 15 minutes.
- Toss again before serving.
Tips & Substitutions
For added flavor, consider incorporating diced bell peppers or cucumbers. If you're looking for a sweeter dressing, you can substitute maple syrup for honey. For a vegan option, use agave nectar instead of honey. Fresh herbs such as parsley or cilantro can enhance the salad's aroma. This dish is perfect for meal prep and can be customized with seasonal vegetables.
Serving Suggestions
Serve this no-fat rice salad as a refreshing side dish at barbecues or picnics. It pairs beautifully with grilled chicken or marinated tofu for a complete meal. For a heartier option, consider adding chickpeas or kidney beans. A light vinaigrette or a side of Rosey Glow Cranberry Punch would complement the flavors nicely.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To maintain the freshness of the ingredients, avoid mixing the dressing until ready to serve. If needed, gently toss with additional lemon juice or vinegar before serving to refresh the flavors.
Nutrition & Diet Analysis (per serving)
Each serving of No-Fat Rice Salad contains roughly 227 calories, with 8g protein, 56g carbohydrates, and 3g fat. It is an excellent source of iron (131% of the Daily Value), dietary fiber (101% of the Daily Value), and calcium (77% of the Daily Value), and a good source of vitamin A and protein. It also contributes 28g of dietary fiber toward your daily target.
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 use white rice instead of brown rice?
Yes, you can substitute white rice for brown rice in this recipe. However, keep in mind that brown rice has more fiber and nutrients. If using white rice, the texture will be slightly different, and the cooking time may be reduced.
How can I make this salad spicier?
To add a kick to your rice salad, consider incorporating diced jalapeños or a dash of hot sauce into the dressing. You can also sprinkle in some crushed red pepper flakes for an extra layer of heat that complements the other flavors.
Is this salad suitable for meal prep?
Absolutely! This no-fat rice salad is ideal for meal prep. You can make it ahead of time and store it in the fridge. Just remember to keep the dressing separate until you're ready to eat to ensure the vegetables remain crisp.
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).