Rice Salad | Cook for Your Life

Rice Salad

Rated 3 out of 5
3 out of 5 stars (based on 2 reviews)

Clock Icon for Prep Time 45 min prep
Clock Icon for Prep Time 45 min total
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 13 ingredients

Rice salad is one of those easy dishes that you can either make from scratch or guided by our ingredient list, empty whatever is in your fridge or pantry, while adding some leftover brown rice,...


  • 1/4 teaspoon smoked paprika (optional)
  • 1 tablespoon extra virgin olive oil
  • 1/3 cup firm tofu drained, and cut into a fine dice
  • 1/2 cup fresh tomatoes, deseeded and diced
  • 1/3 cup pitted black olives, drained and diced
  • 2 medium dill pickles, drained and cut into a fine dice
  • 1/2 cup Jarlsberg cheese diced
  • 1/2 large red pepper, seeded and cored and cut into a fine dice
  • 1/2 large yellow pepper, seeded cored and cut into a fine dice
  • 1/2 cup frozen peas – defrosted
  • 1/2 bunch of chives finely scissored (See Ann’s Tips)
  • salt and pepper to taste
  • 2 cups cooked brown rice


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Nutrition Facts


187 cals


8 g

Saturated Fat

3 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g


22 g


2 g


3 g


8 g


409 mg


  1. In a small bowl, toss together the smoked paprika if using, olive oil and diced tofu with a sprinkle of salt. Set aside while you prep the vegetables.
  2. In a salad bowl mix the diced tomatoes, olives, pickles, cheese, red and yellow peppers and peas. Add the chives and toss together. Stir the tofu and oil into the vegetables.
  3. Mix in the brown rice and toss until all the veggies are well distributed through the rice. Taste for salt. Cover in plastic wrap and chill for an hour for the flavors to blend. The salad will keep in the fridge for up to 3 days.

Chef Tips

We’ve used both red and yellow peppers, but that’s mostly to make the salad look pretty. If you only have one of the colors, or a green one, use that.

In the wintertime, use diced grape tomatoes for better flavor. Don’t worry too much about deseeding them – it’s the Roma and Beefsteak tomatoes that have a lot of liquid

You can use diced scallions or minced shallots instead of chives

If you have leftover baked tofu, tempeh, or chicken, dice it and add it in!


Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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