Carrot and Rice Salad


Recipe Intro From feedtheswimmers

@FeedTheSwimmers was insprired by her semester abroad in France to recreate this simple carrot salad with a twist. She adds U.S.-Grown long grain white rice for body and sunflower seeds for some crunch. Let is all sit together with the vinaigrette and the rice will absorb all the sweet carrot and tangy Dijon mustard. 

Want some more rice-forward dishes? Check out all of the recipes from the USA Rice campaign here.

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  • Recipe Card
Prep time 10mins
Cook time 25mins
Serves or Makes: 3-4

Recipe Card


  • 1/2 pound carrots, finely julienned or grated
  • 1 cup U.S.-Grown long grain white rice
  • Handful flat leaf parsley
  • 1/4 cup seasoned rice vinegar
  • 1/4 cup extra virgin olive oil, plus one tablespoon
  • 1 teaspoon plus 1/2 teaspoon Dijon mustard
  • Flaky sea salt
  • freshly ground black pepper
  • 3 eggs
  • 1/2 cup raw sunflower seeds


  • Step 1

    Prepare rice per package directions cutting back the water by 1/2 cup. Fluff with a fork and set aside to allow to cool a bit. You don’t want to toss the rice while it’s hot, but slightly warm to the touch.

  • Step 2

    While the rice is cooking, prepare the vinaigrette, grate the carrots and chop the parsley. Boil the eggs for 10 minutes and add to an ice bath to stop cooking. You don’t want gray edged yolks. Mash eggs with a fork so you have a course finish. Set aside.

  • Step 3

    Preheat a heavy bottomed pan over medium heat. Add 1 tsp of olive oil and sunflower seeds. Toast until edges just begin to turn golden. Add sea salt to taste and remove from heat to a small bowl.

  • Step 4

    Using your hands, toss carrots with rice to distribute and add vinaigrette, starting with about half (1/4 cup). Taste and add more to suit your preference being careful not to overdress. Gently incorporate parsley and season with sea salt and fresh ground pepper. Top with chopped egg and sunflower seeds.