Name: Cold Rice Salad (Italian Style)
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Italian
Ingredients: 1 ½ cups long-grain brown rice (or white rice); 1 yellow bell pepper, diced; 1 cup cherry tomatoes, diced; 5 oz canned tuna, drained (in extra virgin olive oil or water); ½ small red onion, chopped; ½ cup sweetcorn; 1 cup canned peas, drained; 5 sundried tomatoes, chopped; ½ cup black olives, sliced; 2 tablespoons capers (in brine); ½ cup fresh parsley, chopped; 3 tablespoons extra virgin olive oil; 1 tablespoon white wine vinegar; ½ tablespoon sea salt; Juice of 1 lemon

Why You’ll Love This Recipe

This salad is easy to prepare ahead of time, making it ideal for meal prep or casual gatherings. The long-grain rice provides a satisfying base, while fresh and sundried tomatoes add bursts of sweetness. The tuna adds protein and richness, and the olives and capers contribute a tangy, salty contrast. The zesty lemon and white wine vinegar dressing ties everything together with brightness and a touch of acidity.

Ingredients

(Tip: Check the recipe card below for precise measurements.)

1 ½ cups long-grain brown rice (or white rice)
1 yellow bell pepper, diced
1 cup cherry tomatoes, diced
5 oz canned tuna, drained (in extra virgin olive oil or water)
½ small red onion, chopped
½ cup sweetcorn
1 cup canned peas, drained
5 sundried tomatoes, chopped
½ cup black olives, sliced
2 tablespoons capers (in brine)
½ cup fresh parsley, chopped

Dressing:

3 tablespoons extra virgin olive oil
1 tablespoon white wine vinegar
½ tablespoon sea salt
Juice of 1 lemon

Directions

Cook the rice: Prepare the rice according to package instructions. Once cooked, drain and rinse under cold water to cool it down quickly. Set aside.
Combine salad ingredients: In a large bowl, add the cooled rice, diced yellow bell pepper, cherry tomatoes, tuna, chopped red onion, sweetcorn, peas, sundried tomatoes, black olives, capers, and chopped parsley. Toss gently to combine.
Prepare the dressing: In a small bowl or jar, whisk together the olive oil, white wine vinegar, sea salt, and fresh lemon juice until well emulsified.
Dress the salad: Pour the dressing over the rice mixture and toss thoroughly to coat every ingredient.
Chill and serve: Refrigerate the salad for at least 30 minutes before serving to allow flavors to meld. Serve chilled or at room temperature.

Servings and Timing

Serves 4–6
Prep time: 15 minutes
Cook time: 20 minutes (rice cooking)
Total time: 35 minutes

Variations

Swap tuna for cooked shrimp or grilled chicken for a different protein.
Add chopped cucumbers or radishes for extra crunch and freshness.
Use fresh tomatoes if sundried tomatoes are unavailable, or add roasted red peppers.
Sprinkle with toasted pine nuts or slivered almonds for added texture.
Add a pinch of crushed red pepper flakes for subtle heat.

Storage/Reheating

Store leftover salad in an airtight container in the refrigerator for up to 3 days. Best served cold or at room temperature. Do not reheat, as the salad is intended to be enjoyed chilled.

FAQs

Can I use white rice instead of brown rice?

Yes, white rice works perfectly and cooks faster, but brown rice adds a nuttier flavor and more fiber.

Do I need to rinse the rice after cooking?

Rinsing the cooked rice cools it quickly and helps prevent clumping, making it ideal for salads.

Can I make this salad vegan?

Simply omit the tuna or replace it with chickpeas or marinated tofu for a vegan-friendly option.

How long can I store this salad?

Store in the fridge for up to 3 days in an airtight container.

Can I prepare this salad the day before?

Yes, it tastes even better after resting overnight as the flavors meld together.

Conclusion

Cold Rice Salad (Italian Style) is a versatile, nutritious, and colorful salad that’s perfect for any occasion. With fresh vegetables, protein-packed tuna, and a zesty lemon dressing, it offers a delightful taste of Mediterranean freshness that’s easy to prepare and enjoy.

Cold Rice Salad (Italian Style)