Zoomed in image of Fresh Parsley & Mint Rice Salad.

Fresh Parsley & Mint Rice Salad

Every bite of our nutritious Fresh Parsley and Mint Rice Salad is packed with flavor! This salad is a great way to utilize leftover rice and comes together in just 20 minutes.

This dish is part of the "Meatless Mains in Minutes" recipe series, a collection of hearty vegetarian concepts that take no more than 30 minutes of total cook time.

  • Servings
  • Serving Size
    1½ cups
  • Prep Time
    20 min
  • Total Time
    20 min


  • 3 cups cooked chilled rice
  • 1½ cups chopped cucumber, preferably English
  • 1 large red bell pepper, chopped
  • 1 cup chopped fresh parsley
  • 1 cup chopped fresh mint (or one 0.75-ounce pkg.)
  • ¼ cup extra virgin olive oil
  • 2 tablespoons cider vinegar
  • 1 garlic, minced (or 1/2 teaspoon minced garlic from jar)
  • 1 teaspoon salt or to taste
  • pinch of dried pepper flakes, optional
  • ½ (15-ounce) can navy or great northern beans, rinsed and drained
  • 1 (3.75-ounce) pkg. crumbled reduced-fat or regular feta cheese
  • black pepper to taste


  • Combine the rice, cucumber, bell pepper, parsley, mint, oil, vinegar, garlic, salt, and pepper flakes in a large bowl. 
  • Gently stir in the beans and feta until blended. Sprinkle with black pepper. For peak flavors and texture, serve within 24 hours.

    Makes 8 cups total.

Recipe Notes

No cooked rice on hand? Cook 1 cup rice according to package directions and immediately place on a baking sheet coated with cooking spray in a thin layer. Let stand 8-10 minutes to cool quickly! (Coating baking sheet prevents the rice from sticking the pan while cooling.)

For a dairy-free salad, replace feta with the full can of beans.

Nutrition Facts

  • Serving 1½ cups
  • Calories 330
  • Total Fat 14g
  • Saturated Fat 3.5g
  • Trans Fat 0g
  • Cholesterol 10mg
  • Sodium 850mg
  • Carbohydrates 38g
  • Dietary Fiber 3g
  • Sugar 2g
  • Protein 10g