Low Fat Refreshing Rice Salad

Bright, zesty, and irresistibly satisfying, this Low Fat Refreshing Rice Salad is the perfect dish for those seeking a healthy and flavorful meal option. Made with hearty brown rice, crisp cucumber, juicy cherry tomatoes, and a medley of vibrant vegetables, this salad bursts with fresh garden flavors. The addition of parsley and mint brings a delightful herbaceous twist, while a simple dressing of lemon juice and extra virgin olive oil ties everything together with a tangy, lightly citrusy finish. With minimal prep time and a cooling period that enhances its bold flavors, this low-fat dish is ideal as a chilled side for summer gatherings or a light main course for lunch. Packed with wholesome ingredients and easy to prepare, this recipe is sure to become a staple in your healthy eating rotation. Keywords: low fat rice salad, refreshing rice salad, healthy side dish, easy brown rice recipe.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Rinse the brown rice under cool water to remove excess starch.

Step 2

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.

Step 3

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.

Step 4

Meanwhile, dice the cucumber, cherry tomatoes, red bell pepper, and red onion into small, uniform pieces. Finely chop the parsley and mint leaves.

Step 5

In a large mixing bowl, combine the cooled rice, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.

Step 6

In a small bowl, whisk together the lemon juice, extra virgin olive oil, salt, and black pepper to create the dressing.

Step 7

Pour the dressing over the rice and vegetable mixture, and gently toss to combine. Ensure all the ingredients are evenly coated with the dressing.

Step 8

Taste and adjust seasoning if necessary, adding more salt or lemon juice as preferred.

Step 9

Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld together.

Step 10

Serve cold as a refreshing side dish or a light main course.

Nutrition Facts

Serving size	(1279.0g)

Amount per serving	% Daily Value*
Calories	477.2

Total Fat 17.1g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 1233.5mg	0%
Total Carbohydrate 75.8g	0%
Dietary Fiber 10.9g	0%
Total Sugars 15.9g
Protein 10.5g	0%

Vitamin D 0IU	0%
Calcium 157.7mg	0%
Iron 3.9mg	0%
Potassium 1263.3mg	0%

*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.

Source of Calories

Fat: 30.8%

Protein: 8.4%

Carbs: 60.7%