Southwestern Rice Salad

Total Time
Prep: 20 min. + chilling
This meatless salad makes a robust side dish, filling lunch or satisfying snack. Try spooning some into low-fat tortillas for a main course. If you're counting fat grams, it's also tasty without the olives.

Updated: Oct. 15, 2022

Southwestern Rice Salad

Prep Time 20 min
Yield 7 servings


  • 2 cups cooked long grain rice, cooled
  • 1 cup cooked wild rice, cooled
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1-1/2 cups frozen corn, thawed
  • 1/2 cup diced red onion
  • 1/2 cup diced green pepper
  • 1 can (2-1/4 ounces) sliced ripe olives, drained
  • 1-1/2 cups chunky salsa
  • 1/2 cup reduced-fat Italian salad dressing
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt


  1. In a large bowl, combine the first seven ingredients. In a jar with a tight-fitting lid, combine salsa, salad dressing, cumin and salt; shake well.
  2. Pour over rice mixture and stir to coat. Cover and refrigerate for at least 2 hours.

Nutrition Facts

1 cup: 236 calories, 4g fat (0 saturated fat), 0 cholesterol, 642mg sodium, 41g carbohydrate (6g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.