Italian Style Rice Salad

Ingredients

• 200 guncooked long-grain rice (makes 600 g, about 3 cups, once cooked)
• 310 mlcold water
• 75 ml (5 tbsp)olive oil
• ½lemon, juiced
• 15 ml (1 tbsp)Italian seasoning or dried herbs (a mix of oregano, thyme, basil, parsley, sage and red pepper flakes)
• 10 ml (2 tsp)garlic purée (or 4 cloves, minced)
• 8sun-dried tomatoes, finely chopped
• 1orange pepper, diced
• ½cucumber, diced
• 1red onion, diced
• 100 gcherry or plum tomatoes, quartered
• 100 gtinned sweetcorn
• 60 gpitted green and/or black olives
• 60 ml (4 tbsp)pine nuts
• 45 ml (3 tbsp)fresh basil, chopped
• 30 ml (2 tbsp)fresh parsley, chopped
• 130 g, optionalcooked diced pancetta
• 1 tin, optionaltuna, drained
• 200 g, optionalmozzarella balls or chopped mozzarella

Instructions

1. 1

   Cook the rice

   Cook 200 g of long-grain rice in 310 ml cold water, following the rice instructions referenced in the recipe notes, then leave it to cool. If using 130 g cooked diced pancetta, cook it in the sun-dried tomato oil and let it cool as well.

2. 2

   Mix the dressing

   Combine 75 ml olive oil, the juice of ½ lemon, 15 ml Italian seasoning or dried herbs, and 10 ml garlic purée.

3. 3

   Combine the salad

   Put the cooled rice in a mixing bowl. Add the chopped sun-dried tomatoes, orange pepper, cucumber, red onion, quartered tomatoes, sweetcorn, olives, pine nuts, basil and parsley. Pour over the dressing and mix everything together.

4. 4

   Serve the salad

   Spoon the salad into a large bowl or onto a large plate, and finish with extra fresh herbs. Add cooked pancetta, drained tuna or mozzarella at this stage if using.

What is Italian-style rice salad?

This is a chilled rice salad inspired by Italian-style ingredients rather than a claim to one fixed regional recipe. Rice makes a filling base for vegetables, olives, herbs and a bright lemon dressing.

The mix works because it brings together juicy tomatoes and cucumber, savoury olives and sun-dried tomatoes, and fragrant fresh herbs. It can be served as a side or adapted with the optional additions.

Nutrition and macros by portion

The nutrition label shows one serving as written: 361 calories, 6g protein, 43g carbs, 20g fat.

The rice provides most of the carbohydrates, while olive oil and pine nuts contribute much of the fat; the base salad has modest protein from the rice, vegetables and nuts. For a more balanced plate, serve a portion with a protein-rich main or add one of the recipe’s suggested options.

Cook and cool the rice

Rice: The recipe specifies 200 g uncooked long-grain rice and 310 ml cold water, with the rice cooked according to the instructions mentioned in its notes. Spread the cooked rice out or leave it in a bowl until cool before mixing it with the fresh ingredients.

Pancetta: If you include it, cook the diced pancetta in sun-dried tomato oil and let it cool before adding it. This keeps the salad from becoming warm when it is assembled.

Build the dressing

Oil and lemon: Olive oil gives the dressing body, while lemon juice adds a sharp note that suits the rice and vegetables. Mix these together with the herbs and garlic purée before dressing the salad.

Herbs and garlic: Italian seasoning brings dried herbs and red pepper flakes, while fresh basil and parsley add a fresher finish in the salad itself. Stir the dressing through thoroughly so it coats the rice rather than pooling at the bottom.

Keep the vegetables distinct

Chopping: Dice the pepper, cucumber and red onion, and quarter the tomatoes as listed. Keeping the pieces reasonably similar helps distribute them through the rice.

Texture: Sweetcorn and olives add contrasting pops of sweetness and saltiness, while pine nuts bring a firmer bite. Add the chopped ingredients to fully cooled rice so the fresh vegetables retain their character.

Choose an optional addition

Pancetta: The recipe suggests 130 g of cooked diced pancetta, prepared in sun-dried tomato oil. Cool it before mixing it in.

Tuna or mozzarella: Add a drained tin of tuna or 200 g mozzarella balls or chopped mozzarella when serving. These are alternatives for making the salad more substantial; the base salad is vegetarian without the pancetta or tuna.

Serve it as a side or sharing salad

For a barbecue or shared table, arrange the finished salad in a large bowl or on a large plate and scatter over extra fresh herbs. Its mix of rice, crunchy vegetables and herbs makes it easy to pair with grilled food.

For a simple plate, serve it alongside grilled vegetables or a protein of your choice. If adding tuna, pancetta or mozzarella, mix it in at the end as described.

Recipe notes & tips

• Cool the cooked rice before mixing it with the chopped vegetables.
• Drain the tinned sweetcorn well so it does not add excess liquid to the salad.
• Pit the olives before weighing or chopping them if they are not already pitted.
• Mix the dressing separately before pouring it over the rice.
• Add extra fresh herbs just before serving for a fresh finish.

Variations

• Add pancetta: Cook the diced pancetta in sun-dried tomato oil and cool it before adding.
• Add tuna: Fold in a drained tin of tuna when assembling the salad.
• Add mozzarella: Include mozzarella balls or chopped mozzarella at the end.
• Change the olives: Use green olives, black olives or a mixture of both.
• Adjust the herbs: Use the listed Italian herb mix in the dressing and vary the fresh basil and parsley to suit your taste.

Common mistakes to avoid

• Warm rice: It can soften the fresh vegetables; let it cool before assembling.
• Wet sweetcorn: Excess liquid can make the salad watery; drain the tin before adding it.
• Uneven chopping: Large pieces can be awkward to eat; dice the vegetables into manageable pieces.
• Dressing in one spot: It may not coat the rice evenly; pour it over the salad and mix thoroughly.
• Adding warm pancetta: It can warm the rest of the salad; let it cool before mixing it in.

How to store

Keep the salad covered in the fridge and eat it within 2 days. Serve it cold; if it has been chilled for a while, stir it before serving. Avoid leaving it at room temperature for an extended period.

Frequently asked questions