Turn this rice salad into a main dish by adding about 2 cups (10 ounces) shredded cooked chicken or turkey, or 1 pound cooked shrimp. Or for a vegetarian main dish, toss in cubes of one of the flavored baked tofus available in health-food stores and some supermarkets.


2/3 cup brown or white rice
1 can (14 1/2 ounces) diced tomatoes, drained
1 can (15 1/2 ounces) chick-peas, rinsed and drained
1 cup frozen peas, thawed
1/2 cup fat-free ranch-style salad dressing


1 In a medium saucepan, cook the rice according to package directions. Transfer to a large bowl and fluff to help it cool to room temperature.

2 Add the tomatoes, chick-peas, and green peas. Add the salad dressing and stir to combine. Serve at room temperature or chilled. Makes 6 servings

Curried Rice & Pea Salad Substitute an aromatic rice (such as basmati, Texmati, or jasmine) for the brown rice. Stir 2 teaspoons of curry powder into the ranch-style dressing.

Nutrition Facts

per serving:
calories 202
total fat 1.7g
saturated fat 0.2g
cholesterol 0mg
dietary fiber 6g
carbohydrate 39g
protein 7g
sodium 473mg
good source of: fiber, selenium, vitamin C

Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 19 Oct 2011

Last Modified: 06 Apr 2015