Italian Rice Salad (Insalata di Riso)
Italian Rice Salad (Insalata di Riso) is a bright, satisfying mix of tender rice tossed with ham, Swiss cheese, briny olives, pickles, and artichokes, with tuna adding a savory depth. Lightly coated in olive oil and herbs, it’s balanced and flavorful with pops of sweetness from corn and freshness from peas. Perfect for picnics, potlucks, or a cool summer lunch.
- Prep15 mins
- Cook19 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Italian Rice Salad (Insalata di Riso), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 22 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 26
- Heart Health
- 39
- Metabolic
- 55
- Digestive
- 26
- Inflammatory
- 46
- Performance
- 52
- General Wellness
- 1
Combine water, rice, carrot, peas, and salt in a saucepan. Bring to a boil; lower the heat and simmer until the rice is tender but still slightly firm, about 14 minutes. Drain any excess water; let cool for 10 to 15 minutes.
- 2
In a large bowl, mix prosciutto cotto, Swiss cheese, button mushrooms, corn, green olives, black olives, pickle, artichoke hearts, olive oil, thyme, and oregano. Stir in the cooled rice mixture. Gently fold the tuna into the salad.
- 3
Divide the salad among 4 serving plates; garnish with the hard-boiled eggs. Chill for at least 30 minutes before serving.
- Calories 741.92 kcal High 37%
- Protein 36.7 g Good Source 73%
- Carbohydrate 80.17 g 29%
- Total Fat 32.06 g High 41%
- Saturated Fat 11.93 g High 60%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 244.0 mg High 81%
- Sodium 1121.71 mg High 49%
- Dietary Fiber 8.37 g Good Source 30%
- Total Sugars 11.24 g --
- Added Sugars 7.45 g Moderate 15%
- Calcium 426.35 mg Good Source 33%
- Iron 5.62 mg Good Source 31%
- Potassium 435.41 mg Low Source 9%
- Vitamin A 9.86 mcg Low Source 1%
- Vitamin C 12.62 mg Moderate 14%
- Vitamin D 1.38 mcg Low Source 7%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
- Corn 🌽
About This Recipe
Italian Rice Salad (Insalata di Riso) is an Italian side dish recipe made with 18 ingredients. It takes about 34 mins, serves 4, and is rated medium. Key ingredients include Artichoke Hearts, Black Olives, Button Mushrooms, and Canned Tuna. Each serving provides about 741.92 kcal, and is a good source of protein.
Recipe Questions
- What is Italian Rice Salad (Insalata di Riso)?
- It is an Italian salad recipe made with 18 ingredients, usually served for side dish or lunch or salad.
- What is Italian Rice Salad (Insalata di Riso) made of?
- The main ingredients are Artichoke Hearts, Black Olives, Button Mushrooms, Canned Tuna, Carrot. The full list of 18 is above.
- How long does it take to make Italian Rice Salad (Insalata di Riso)?
- About 34 mins in total: 15 mins to prepare and 19 mins to cook.
- How many calories are in one serving?
- One serving provides about 741.92 kcal. The full nutrition breakdown is above.
- Is Italian Rice Salad (Insalata di Riso) easy to make?
- This recipe is rated medium, with 18 ingredients and 3 steps.
- Is Italian Rice Salad (Insalata di Riso) healthy?
- Italian Rice Salad (Insalata di Riso) has an easyChef Pro health score of 50/100. Per serving, it provides 741.92 calories and 36.7 g of protein, or 73% of the Daily Value. It is a good source of dietary fiber, calcium and iron. Worth noting per serving: sodium at 1121.71 mg (49% of the Daily Value), saturated fat at 11.93 g (60% of the Daily Value) and added sugars at 7.45 g (15% of the Daily Value). It contains Fish, Eggs, Milk, Wheat, Gluten and Corn, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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