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Rice Salad
SaladDinnerHealthy Eating

Rice Salad

Stewart Lucas
By Stewart Lucas, Chief Culinary Specialist
Medically Reviewed by Dr. Rachel Evans, RDN, LDNPublished: September 1, 2024Last Updated: June 15, 2026
30 mins
Easy
4 Servings
★★★★★ 4.8 (55 reviews)
Quick Summary Answer
⏱️ 4 min read read📅 Updated: June 15, 2026

This chef-curated Rice Salad offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

Key Takeaways

  • ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
  • ✓Delivers 42g of muscle-fueling protein per serving for lasting satiety.
  • ✓Portion-balanced at 512 calories per serving with wholesome, unrefined ingredients.
  • ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.

The Story

This chef-curated Rice Salad offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

Culinary Heritage & Chef's Notes

In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Rice Salad to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.

At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Rice Salad, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.

Ingredients & Measurements

  • 2 cups water
  • 1 cup white rice
  • 6 eggs
  • 1 (10 ounce) package frozen peas,
  • thawed
  • 1 cup chopped celery
  • 1/4 cup chopped onion
  • 1 (4 ounce) jar diced pimento
  • 1 cup mayonnaise
  • 1 teaspoon prepared mustard
  • 1 tablespoon lemon juice
  • 1/4 cup sweet pickle relish
  • 1 (9 ounce) can solid white tuna
  • packed in water, drained
  • 1/4 teaspoon dried dill weed
  • 1 teaspoon salt
  • 1/8 teaspoon pepper

Chef's Sourcing & Quality Tips:

  • Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
  • Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
  • Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.

Step-by-Step Culinary Masterclass

Follow these sequential steps with careful attention to sensory cues and cooking temperatures:

Step 1: Technique & Execution

In a saucepan bring water to a boil

Step 2: Technique & Execution

Add rice and stir

Step 3: Technique & Execution

Reduce heat, cover and simmer for 20 minutes

Step 4: Technique & Execution

Remove from heat, and set aside to cool

Step 5: Technique & Execution

Place eggs in a saucepan and cover with cold water

Step 6: Technique & Execution

Bring to a boil and immediately remove from heat

Chef's Pro Tips & Variations

Nutritional Profile per Serving

MetricAmountDietary Benefit
Calories512 kcalControlled caloric load for steady metabolic burn
Protein42gHigh-biological-value protein for tissue maintenance
Carbohydrates19gComplex, slow-digesting dietary fiber
Fat20gWholesome dietary lipids for micronutrient absorption

Rice Salad

This chef-curated Rice Salad offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

★★★★★4.8 from 55 votes
Rice Salad
CourseDinner
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Servings4
AuthorStewart Lucas

Macro Nutrition Profile (Per Serving)

Calories26% DV
512 kcal
Protein84% DV
42g
Fat26% DV
20g
Carbs7% DV
19g
Scale Ingredients

Ingredients

Ingredient Substitutions

Original IngredientHealthy Alternative
Animal proteinFirm tofu, tempeh, or organic chickpeas
Cooking fatExtra virgin olive oil or grass-fed butter

Instructions

1

Technique & Execution: In a saucepan bring water to a boil

2

Technique & Execution: Add rice and stir

3

Technique & Execution: Reduce heat, cover and simmer for 20 minutes

20:00
4

Technique & Execution: Remove from heat, and set aside to cool

5

Technique & Execution: Place eggs in a saucepan and cover with cold water

6

Technique & Execution: Bring to a boil and immediately remove from heat

Tried this recipe?

Let us know how it turned out! Click a star below to leave a review and rate the recipe.

Storage & Freezing Tips

  • Refrigerator: Store leftovers in an airtight glass container for up to 2 days.
  • Reheating: Warm gently in a skillet on medium-low heat with a lid to keep the fish tender. Avoid microwaving to prevent rubbery texture.
  • Freezing: We do not recommend freezing cooked fish as it degrades the texture.

Frequently Asked Questions

Can this recipe be prepared ahead of time?▼

Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.

Is this recipe gluten-free?▼

All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.

Tried this recipe?

Tag @stewartlucas on Instagram and hashtag it #nutriguide!

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Stewart Lucas

Stewart Lucas

Chief Culinary Specialist

Stewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.

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