COLD RICE SALAD: This simple recipe for cold rice salad will transport you straight to Italy! It has a delicious mix of crisp vegetables, flaky tuna, flavorful herbs, and tender whole grains to get you through the day. It’s full of healthy ingredients.
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I will never forget growing up in Italy during a scorching summer. In the shade of a large tree, chasing the cool breeze through the grass fields around my house.
But what exactly is magic? That awaited me at home. My grandmother’s Italian Rice Salad recipe was it. There are no frills or gimmicks; just a collection of high-quality, fresh ingredients that complement one another perfectly.
And wish to learn something secret? My grandmother was never a good cook! However, she used to always advise me, “Keep it simple; make it easy.” This rice salad is exactly that: a straightforward recipe that screams summer thanks to the vibrant vegetables, protein-packed tuna, and a dash of fresh herbs.
Additionally, the leftover rice can be stored in the refrigerator for a healthy lunch the following day or a family get-together! Yes, it is an excellent summer meal prep option. And anyone can cook it if my grandmother can!
Additionally, check out more delicious healthy rice recipes!
COLD RICE SALAD (ITALIAN STYLE)
Materials You’ll Need Long-grain rice:
- Long-grain rice: You can use either white rice or brown rice, but I frequently prefer brown rice because of its slight nuttiness, chewiness, and high fiber content!
2. Yellow bell peppers: essential for a vibrant color and a sweet crunch. Red or orange bell peppers work well, but yellow bell peppers are especially juicy and sweet!
3. Cherry tomatoes: for an explosion of sweetness and color.
4. Tuna: The recipe’s powerful protein source, which is also high in iron and selenium, as well as vitamins A and D!
5. Red onion: for a light sweetness and crunch. If you like, you can also use shallots, which are even sweeter.
6. Sweetcorn: adds a lot of folate and vitamin B9 to this rice salad.
7. Peas: includes phytonutrients, potassium, calcium, vitamin C, and a vibrant burst of green!
8. Sun-dried tomatoes: Sundried tomatoes are perfect for the summer because they are sweet, juicy, and high in antioxidants in addition to being high in minerals.
9. Black olives: These are essential for giving the salad an umami flavor and a rich, almost meat-like texture. Black olives that are large and ripe are best, but you can also use kalamata or green olives in a pinch!
10. Capers (optional): Although I understand that not everyone enjoys capers, I can’t get enough of the salty tang that stands out against the peppers and tomatoes. In addition, they contain a ton of vitamins, fiber, and antioxidants!
11. Fresh parsley: Parsley adds a herby, crisp flavor to everything. You can also add fresh dill and basil!
What’s the best type of rice for rice salad?
Long-grain rice is best because it has a wonderful texture and is more durable than basmati or a wild rice blend. Additionally, I prefer to use nutty brown rice over white because it typically has more fiber and is more filling.
How To Make This Italian-Inspired Rice Salad
- Cook the rice: To begin, cook the rice according to the packet instructions in a large pot of salted water. It should be cooked “al dente” to preserve some chewiness and bite. The warm rice can then be drained and left to cool.
2. Prep the veggies: Dice the red onion, cherry tomatoes, and yellow bell pepper while the rice is cooking. After that, chop the fresh parsley, black olives, and sun-dried tomatoes.
3. Sort out your toppings: Set aside the canned tuna, sweetcorn, peas, capers, and sweetcorn after draining them.
4. Prepare the dressing: In a small bowl, combine the lemon juice, sea salt, extra virgin olive oil, and white wine vinegar.
5. Assemble the salad: Cooked rice, bell pepper, cherry tomatoes, tuna, red onion, sweetcorn, peas, sun-dried tomatoes, black olives, capers, and chopped parsley should all be combined in a large mixing bowl.
6. Pour over the dressing: Toss everything in the bowl with the dressing until it is completely coated. Taste the salad and adjust the seasoning if necessary. Things can really get better with a pinch of salt and a squeeze of lemon or any other citrus juice. Give the rice salad a quick taste and adjust the seasoning if necessary.
7. Serve and enjoy: Serve your salad right away or let the flavors meld in the refrigerator for a few hours!
How To Store And Make Ahead
For three to four days, this simple rice salad can be kept in the refrigerator in an airtight container.
Just remember to take it out of the refrigerator at least 30 minutes before you plan to eat. This salad tastes much better at room temperature, in my opinion!
Variations
Add cheese: If you’re serving this as a main course, add some grilled halloumi, mild pecorino, goat, or feta cheese to bulk it up. Also, it’s all extra protein, hey!
Add roasted veggies: To enhance the complexity of this rice salad, you can substitute grilled zucchini and roasted peppers for some of the listed vegetables.
Make it vegan: You can use chickpeas, lentils, or black beans in its place if you don’t want to use tuna!
Tips
Cook the rice “al dente”: Although it may sound strange, cooking your rice “al dente”—that is, two or three minutes before it is finished cooking—helps maintain its texture.
You’ll want a little bite to your rice rather than a mushy mess, I promise!
Allow it to cool: Only the cooled rice should be added to the other ingredients. If you don’t, your salad will be slightly watery and warm. Because of this, my grandmother and I typically prepare the rice the night before making the salad.
Do you need the rice to cool quickly?
Simply arrange it in small portions on a shallow tray and top with a drizzle of lemon juice! Alternately, you can give it a quick rinse in icy water, but remember to adjust the seasoning because some of the salt will be removed.
Can I make rice salad in advance?
Yes, preparing your rice salad in advance actually enhances its flavor. Over time, the flavors get stronger and come together beautifully, which often makes it better after a few hours or the next day.
Can I freeze rice salad?
A rice salad can technically be frozen, but you really shouldn’t. The texture of the rice and vegetables changes when they are frozen and then thawed. Rely on me. It won’t be tasty.
Can I use leftover rice for rice salad?
Absolutely, you can make your rice salad with leftover rice. In fact, previously cooked cold rice typically performs even better. In fact, my grandmother and I would typically prepare the salad the night before by cooking the rice. The rice should only be properly stored, and it shouldn’t be out of the refrigerator for too long.
Do I serve rice salad hot or cold?
A salad should be served chilled or at room temperature. This makes it a great choice for picnics, potlucks, and other social events, as well as the perfect meal for a warm summer day.
