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Healthy Bulk Rice and Peas Salad Recipe Easy Zesty Vinegar Dressing

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A quick, easy, and nutritious rice and peas salad with a zesty vinegar dressing that is perfect for meal prep and crowd-pleasing occasions.

Ingredients

Scale
  • 2 cups long-grain white rice (uncooked)
  • 1.5 cups green peas (fresh or frozen)
  • 1 medium red bell pepper, finely diced
  • 1 small red onion, finely chopped
  • 1/4 cup fresh parsley or cilantro, chopped
  • 3 tablespoons apple cider vinegar
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon Dijon mustard
  • 1 small garlic clove, minced (optional)
  • Salt and freshly ground black pepper, to taste
  • Optional add-ins: toasted almonds or pumpkin seeds, crumbled feta cheese

Instructions

  1. Rinse the rice under cold water in a fine mesh strainer until the water runs clear to remove excess starch. (5 minutes)
  2. Cook the rice by adding rinsed rice and 4 cups water to a medium saucepan. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and rice is tender. Remove from heat and let rest covered for 5 minutes. Fluff with a fork. (20 minutes total)
  3. Prepare the peas: if frozen, blanch in boiling water for 2 minutes, then drain and rinse under cold water; if fresh, remove from pods and rinse. (5 minutes)
  4. Finely dice the red bell pepper and red onion. Chop the parsley or cilantro. (5-7 minutes)
  5. Make the dressing by whisking together apple cider vinegar, olive oil, honey, Dijon mustard, minced garlic, salt, and pepper in a small bowl. Adjust seasoning to taste. (5 minutes)
  6. In a large mixing bowl, combine cooked rice, peas, diced bell pepper, onion, and herbs. Pour dressing over and toss gently but thoroughly. (3-5 minutes)
  7. Taste and adjust seasoning with more salt, pepper, or vinegar if needed. Add optional toasted almonds, pumpkin seeds, or crumbled feta cheese for crunch or creaminess. (2 minutes)
  8. Serve immediately at room temperature or chill in the fridge for 30 minutes to let flavors meld (optional).

Notes

Use apple cider vinegar for a mild tang and add honey to balance acidity. Rinse rice well to prevent stickiness. Blanch frozen peas briefly to keep color and texture. Chill salad for 30 minutes to enhance flavor. Optional add-ins like nuts or feta add texture and creaminess. Can be made vegan by substituting honey with maple syrup and omitting feta.

Nutrition

Keywords: rice salad, peas salad, healthy salad, zesty vinegar dressing, easy salad recipe, meal prep salad, vegetarian salad, gluten-free salad

Find it online: https://gleefulfork.com/healthy-bulk-rice-and-peas-salad-recipe-easy-zesty-vinegar-dressing/