Cold Rice Salad (Italian Style)
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Transport yourself straight to Italy with this easy cold rice salad recipe! It’s loaded with wholesome ingredients: a delightful medley of crisp vegetables, flaky tuna, flavorful herbs, and tender whole grains to get you through the day.
Table of contents
I’ll never forget growing up in a hot Italian summer.
Running around in the grass fields around my house, chasing after the cool breeze in the shadows of a big tree.
But the real magic? That was waiting back home.
It was my grandma’s Italian Rice Salad recipe. No frills, no fuss, just a bunch of fresh, quality ingredients perfectly balancing each other’s flavors.
And want to know a secret? My nan was never a great cook! But she always used to tell me, “Keep it simple; make it easy.”
And that’s exactly what this rice salad is: a simple recipe that absolutely oozes summer vibes thanks to the colorful veggies, protein-rich tuna, and sprinkle of fresh herbs.
Plus, you can store the leftover rice in the fridge for an upcoming family gathering or a healthy lunch the next day!
Yup – it’s a total summer meal prep winner.
And if my nan can cook it, anyone can!
Also, check out more Healthy Rice Recipes You’ll Love!
Ingredients You’ll Need
- Long-grain rice: You can use white rice or brown rice, but I often prefer the slight nuttiness, chewiness, and high fiber content of brown rice!
- Yellow bell peppers: Crucial for a sweet crunch and a vibrant color. Red or orange bell pepper work fine, but yellow is particularly sweet and juicy!
- Cherry tomatoes: For a burst of sweetness and pop of color.
- Tuna: The protein powerhouse of this recipe that’s packed with vitamins A and D, plus iron and selenium!
- Red onion: For crunch and a light sweetness. Shallots work well, too, if you prefer (they’re even sweeter!).
- Sweetcorn: Gives this rice salad a boost of vitamin B9 and plenty of folate.
- Peas: Adds a vibrant burst of green along with potassium, calcium, vitamin C, and phytonutrients!
- Sun-dried tomatoes: Not only are they rich in minerals and antioxidants, but sundried tomatoes are sweet, juicy, and perfect for summer.
- Black olives: These are crucial for adding umami flavor and a rich and almost meaty texture to the salad. Large and ripe black olives are best, but you can replace them with kalamata or green olives in a pinch!
- Capers (optional): I get that not everyone likes capers, but I can’t get enough of the salty tang that contrasts with the tomatoes and peppers. Plus, they’re super rich in antioxidants, fiber, and vitamins!
- Fresh parsley: Parsley tops everything off with a herby and fresh flavor. Feel free to throw in fresh basil and dill too!
What’s the best type of rice for rice salad?
Long-grain rice is best as it has an amazing texture that’s hardier than varieties like basmati or a wild rice blend. I also like to use nutty brown rice over white as it’s typically more filling and richer in fiber.
How to Make This Italian-Inspired Rice Salad
- Cook the rice: Start by bringing a large pot of salted water to a boil and cook the rice according to the packet instructions. You’ll want to cook it “al dente,” so it still has some bite and chewiness to it. You can then drain the warm rice and set it aside to cool.
- Prep the veggies: While your rice is cooking, dice the yellow bell pepper, cherry tomatoes, and red onion. Afterward, chop the sun-dried tomatoes, black olives, and fresh parsley.
- Sort out your toppings: Drain the canned tuna, sweetcorn, peas, and capers, and set to one side.
- Prepare the dressing: Grab a small bowl and whisk the extra virgin olive oil, white wine vinegar, sea salt, and lemon juice until well combined.
- Assemble the salad: In a large mixing bowl, combine the cooked rice, bell pepper, cherry tomatoes, tuna, red onion, sweetcorn, peas, sun-dried tomatoes, black olives, capers, and chopped parsley (phew!).
- Pour over the dressing: Add the dressing to the bowl and toss until everything is perfectly coated. Give the salad a taste and add more seasoning if needed. A dash of lemon (or any citrus juice), along with a pinch of salt, can really elevate things. Give your rice salad a quick taste and adjust for seasoning.
- Serve and enjoy: Serve your salad straight away, or let the flavors meld together for a couple of hours in the fridge!
How to Store and Make Ahead
This easy rice salad can be stored in an airtight container in the fridge for around 3-4 days.
Just remember to move it from the fridge around 30 minutes before you plan on eating.
In my opinion, this salad tastes way better close to room temperature!
Variations
- Add cheese: If you’re eating this as a main dish, a mild pecorino cheese, feta cheese, goat cheese, or some grilled halloumi will bulk things out. And hey, it’s all extra protein!
- Add roasted veggies: You can swap some of the veggies I listed for grilled zucchini and roasted peppers to give this rice salad and extra level of complexity.
- Make it vegan: If you don’t want to use tuna, replace it with chickpeas, lentils, or black beans!
Tips
- Cook the rice “al dente”: It sounds weird, but cooking your rice al dente (so, 2 or 3 minutes before it’s done) helps to retain its texture. Trust me, you’ll want a slight bite to your rice instead of a mushy mess!
- Let it cool: It’s important that you only add cooled rice to the rest of the ingredients. Otherwise, you’ll be dealing with a slightly soggy and lukewarm salad. That’s why my nan (and I) usually cook the rice the night before making the salad.
- Need to cool the rice quickly? Simply lay it out on a shallow tray in small portions with a drizzle of lemon juice over the top! Or give it a quick rinse under cold water (but remember to adjust for seasoning as some of the salt will be washed away).
FAQ
Absolutely, preparing your rice salad ahead of time actually makes it taste better. The flavors intensify and blend together beautifully over time, often making it more delicious after several hours or the following day.
While you can technically freeze a rice salad, you really shouldn’t.
Freezing and subsequent thawing alter the texture of the rice and vegetables. Trust me. It won’t taste good.
Definitely, you can use leftover rice for your rice salad. Actually, cold rice, previously cooked, tends to work even better. In fact, my grandma (and I) usually cooked the rice the night before making the salad. Just store the rice correctly, and don’t leave it out of the fridge for too long.
You should serve a salad cold or at room temperature. This makes it an excellent choice for social gatherings like picnics or potlucks or the perfect meal to enjoy on a warm summer day.
Why I Love This Easy Rice Salad
- It’s filling, colorful, and refreshing, making it perfect for summer.
- You can easily make it in advance and eat it for lunch or dinner over the week.
- It’s easily customizable to your diet. Naturally gluten-free, you can simply swap some of the ingredients to make it vegetarian, vegan, or dairy free.
More Rice Recipes
- Vegetarian Paella
- Butternut Squash Risotto
- Chickpea Buddha Bowl
- Salmon Poke Bowl
- Asparagus Risotto
- Healthy Fried Rice
More Summer Recipes
- Greek Salad with Lettuce
- Authentic Italian Salad
- Caprese Sandwich
- Basil Pesto Pasta
- Salmon Poke Bowl
If you try this easy rice salad recipe, please leave a comment and a rating and let me know how much you liked it!
Cold Rice Salad (Italian Style)
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 (either in extra virgin olive oil or in 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 olive oil - extra virgin
- 1 tablespoon white wine vinegar
- ½ tablespoon sea salt
- The juice of 1 lemon
Instructions
- Bring a large pot of salted water to a boil, add the rice, and cook it according to the package instructions (usually between 10-30 minutes, depending on the variety you choose). Check for seasoning and make sure it’s cooked “al dente.” It still needs a bit of bite to it. Drain and set aside to cool.
- While the rice is cooking, prepare your vegetables. Dice the yellow bell pepper, cherry tomatoes, and red onion. Chop the sundried tomatoes, black olives, and fresh parsley.
- Drain the canned tuna, sweetcorn, peas, and capers.
- Prepare the dressing: In a small bowl, whisk together the extra virgin olive oil, white wine vinegar, sea salt, and lemon juice until well combined.
- In a large salad bowl, combine the cooled rice, bell pepper, cherry tomatoes, tuna, red onion, sweetcorn, peas, sundried tomatoes, black olives, capers, and chopped parsley.
- Pour the dressing over the salad and toss until everything is well mixed and coated in the dressing. Check for seasoning, and adjust to your taste.
- You can serve the salad immediately or cover it and let it refrigerate for a couple of hours. This will allow the flavors to meld together.
Notes
Nutrition
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