Peas and Rice Salad with Buttermilk Dressing

Bright, refreshing, and satisfyingly wholesome, this Peas and Rice Salad with Buttermilk Dressing is the ultimate side dish or light main course for any occasion. Featuring tender basmati rice, vibrant blanched green peas, crisp red bell pepper, and refreshing cucumber, this chilled salad is bursting with texture and color. The creamy buttermilk dressing, infused with a tangy mix of lemon juice, Dijon mustard, and a hint of garlic, ties every bite together with its irresistible flavor. Perfectly balanced and ready in under an hour, this recipe is a delicious option for potlucks, picnics, or weeknight dinners. Simple to prepare yet full of bold, fresh ingredients, it’s a crowd-pleaser that’s as nourishing as it is delicious.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 2 cups Water
• 1 teaspoon Salt
• 1 cup Green peas (fresh or frozen)
• 1 medium Red bell pepper, diced
• 1 medium Cucumber, diced
• 3 stalks Green onions, sliced
• 2 tablespoons Fresh parsley, chopped
• 1 cup Buttermilk
• 2 tablespoons Mayonnaise
• 1 tablespoon Lemon juice
• 1 teaspoon Dijon mustard
• 1 clove Garlic, minced
• 0.5 teaspoon Black pepper

Directions

Step 1

Rinse the basmati rice thoroughly under cold water until it runs clear, then combine it with water and 1/2 teaspoon of salt in a medium saucepan. Bring to a boil over high heat.

Step 2

Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 15 minutes until the rice is tender and all the water has been absorbed.

Step 3

Remove the cooked rice from the heat, fluff with a fork, and let it cool completely to room temperature.

Step 4

While the rice is cooling, blanch the green peas by boiling them in salted water for 2-3 minutes or until tender but still bright green. Immediately transfer them to an ice bath to stop the cooking process and preserve their color. Drain and set aside.

Step 5

In a large mixing bowl, combine the cooled rice, blanched peas, diced red bell pepper, diced cucumber, sliced green onions, and chopped parsley.

Step 6

To make the buttermilk dressing, whisk together the buttermilk, mayonnaise, lemon juice, Dijon mustard, minced garlic, remaining 1/2 teaspoon of salt, and black pepper in a small bowl until smooth.

Step 7

Drizzle the dressing over the rice and vegetable mixture, gently tossing until everything is evenly coated.

Step 8

Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.

Step 9

Serve chilled as a side dish or light main course. Garnish with additional parsley, if desired.

Nutrition Facts

Serving size	(1455.6g)

Amount per serving	% Daily Value*
Calories	832.6

Total Fat 33.2g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 0.5g
Cholesterol 56.8mg	0%
Sodium 2845.4mg	0%
Total Carbohydrate 109.1g	0%
Dietary Fiber 14.4g	0%
Total Sugars 29.3g
Protein 26.6g	0%

Vitamin D 126.9IU	0%
Calcium 463.8mg	0%
Iron 7.6mg	0%
Potassium 1471.2mg	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: 35.5%

Protein: 12.6%

Carbs: 51.9%