Low Sodium Refreshing Rice Salad

Brighten up your summer meals with this Low Sodium Refreshing Rice Salad, a vibrant and nutritious dish perfect for picnics, meal prep, or a light lunch. Made with hearty brown rice as the base, this salad bursts with freshness from crisp cucumbers, juicy cherry tomatoes, and aromatic herbs like parsley and mint. A simple yet zesty lemon-olive oil dressing ties everything together, while creamy avocado and crunchy unsalted sunflower seeds add delightful texture and heart-healthy fats. With no added salt, this recipe is ideal for those seeking flavorful, low-sodium options without compromising on taste. Ready in under an hour and served chilled, this rice salad is a refreshing, wholesome choice that’s as easy to make as it is to enjoy!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Rinse 1 cup of brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil.

Step 2

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.

Step 3

Once cooked, remove the rice from heat and let it cool to room temperature.

Step 4

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.

Step 5

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.

Step 6

Add the cooled rice to the bowl of vegetables and herbs, and pour the dressing over the top. Toss until well combined.

Step 7

Gently fold in the unsalted sunflower seeds and diced avocado until evenly distributed.

Step 8

Refrigerate the salad for at least 15 minutes to allow the flavors to meld.

Step 9

Serve chilled or at room temperature for a refreshing and healthy rice salad.

Nutrition Facts

Serving size	(1623.3g)

Amount per serving	% Daily Value*
Calories	1161.1

Total Fat 75.9g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 131.6mg	0%
Total Carbohydrate 113.4g	0%
Dietary Fiber 34.4g	0%
Total Sugars 20.6g
Protein 26.6g	0%

Vitamin D 0IU	0%
Calcium 631.4mg	0%
Iron 17.8mg	0%
Potassium 3737.1mg	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: 55.0%

Protein: 8.6%

Carbs: 36.5%