Italian-Style Rice Salad Recipe
User Reviews
5
Italian-Style Rice Salad Recipe
Description
The recipe begins by mixing cooked rice (brown or white) with tuna in olive oil, halved cherry tomatoes, cooked peas, chopped red onion and bell pepper, marinated artichokes, pickled cucumbers, and chopped fresh parsley. The dressing is made by whisking red wine vinegar, extra virgin olive oil, minced garlic, salt, and black pepper.
Pouring this dressing over the salad ingredients and tossing them together ensures the rice absorbs the flavors. The varied textures—soft rice, tender tuna, crisp vegetables, and tangy pickles—create a balanced and hearty dish. This salad can be served cold or at room temperature.
It works well as a light lunch for four people or as part of a larger picnic or potluck spread serving six or more. The salad can be prepared ahead of time; chilling it allows the flavors to meld and deepen, making it even more flavorful. Leftovers should be stored in a tight container and consumed within a few days.
Rinsing and soaking brown rice before cooking helps reduce excess starch. Using quality Mediterranean ingredients, such as good olive oil, enhances the flavor and authenticity of the dressing.
Ingredients
- 2 cups brown rice or white rice, cooked, choice
- 7 ounces tuna packed in extra virgin olive oil
- 1 cup cherry tomato halved
- 1 cup peas thawed and cooked according to package instructions (or use canned drained peas, frozen
- ½ red onion chopped
- ½ red bell pepper chopped
- 6 oz artichoke hearts halved, marinated
- 2 pickled cucumbers chopped, small
- parsley chopped (about 1 cup, large handful, fresh
- dressing
- 2 tbsp red wine vinegar
- 2 to 3 tbsp extra virgin olive oil
- 1 garlic minced, clove
- salt
- black pepper
Instructions
- Add the cooked rice, tuna, cherry tomatoes, cooked peas, onions, bell peppers, chopped pickled cucumbers, and a large handful of chopped parsley into a large mixing bowl.
- In a small bowl, whisk together the dressing ingredients of red wine vinegar, extra virgin olive oil, minced garlic, kosher salt and black pepper.
- Pour the dressing over the salad and toss to combine. Taste and adjust seasoning to your liking.
Notes
- Rinse and soak brown rice before cooking to remove excess starch and improve texture.
- You can prepare the rice up to two days ahead and refrigerate it until ready to use.
- Allow the salad to chill for at least 30 minutes before serving to let flavors develop.
- Store leftovers in an airtight container in the refrigerator for 2 to 3 days.
- This salad serves 4 for lunch or 6+ as a side for gatherings and picnics.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6people
Amount Per Serving
Calories 2243 kcal
% Daily Value*
| Calories | 224.3kcal | 11% |
| Carbohydrates | 26.6g | 9% |
| Protein | 10.5g | 21% |
| Fat | 8.4g | 13% |
| Saturated Fat | 1.2g | 6% |
| Cholesterol | 11.9mg | 4% |
| Sodium | 385.1mg | 16% |
| Potassium | 288.8mg | 6% |
| Fiber | 4g | 16% |
| Sugar | 3.4g | 7% |
| Vitamin A | 958.8IU | 19% |
| Vitamin C | 35mg | 39% |
| Calcium | 39.2mg | 4% |
| Iron | 1.8mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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