Resistant starch — the carb with no calories (kinda)
Resistant starch — the carb with no calories (kinda) is a easy International recipe that serves 4. 200 calories per serving. Recipe by Adam Ragusea on YouTube.
Prep: 12 min | Cook: 15 min | Total: 37 min
Cost: $1.33 total, $0.33 per serving
Ingredients
- 1 cup Long Grain Basmati Rice (rinsed until water runs clear)
- 1.5 cup Water (for cooking rice)
- 2 tablespoon Olive Oil (extra‑virgin, for dressing)
- 1 tablespoon Apple Cider Vinegar (for dressing)
- 0.5 teaspoon Salt (to taste)
- 0.25 teaspoon Black Pepper (freshly ground)
- 0.5 cup Cucumber, diced (adds crunch (optional))
- 2 tablespoon Fresh Parsley, chopped (garnish (optional))
Instructions
Rinse the Rice
Place the basmati rice in a fine mesh sieve and rinse under cold running water, stirring with your hand, until the water runs clear.
Time: PT5M
Cook the Rice
Add the rinsed rice and 1.5 cups of water to a saucepan. Bring to a rolling boil over high heat, then reduce to low, cover, and simmer for 12 minutes.
Time: PT15M
Temperature: 100°C
Rest the Rice
Remove the saucepan from heat and let it sit, still covered, for 5 minutes to finish steaming.
Time: PT5M
Cool the Rice Rapidly
Spread the cooked rice in a thin layer on a large plate or baking sheet. Allow it to cool at room temperature for about 30 minutes, then transfer to the refrigerator for another 30 minutes.
Time: PT30M
Prepare the Dressing
In a small bowl, whisk together olive oil, apple cider vinegar, salt, and black pepper.
Time: PT2M
Combine Rice and Dressing
Transfer the cooled rice to a mixing bowl. Drizzle the dressing over the rice and toss gently with a wooden spoon until evenly coated.
Time: PT3M
Add Optional Veggies and Garnish
Fold in diced cucumber and chopped parsley if using. Mix just enough to distribute.
Time: PT2M
Serve or Store
Serve immediately at cool room temperature, or cover and refrigerate for up to 3 days.
Time: PT0M
Nutrition Facts
- Calories
- 200
- Protein
- 4 g
- Carbohydrates
- 45 g
- Fat
- 2 g
- Fiber
- 3 g
Dietary info: Vegan, Vegetarian, Gluten‑Free, Dairy‑Free
Ingredient Substitutions
- Instead of Long Grain Basmati Rice: Jasmine rice, white long‑grain rice
- Instead of Olive Oil: vegetable oil, canola oil
- Instead of Apple Cider Vinegar: white vinegar, lemon juice
- Instead of Cucumber, diced: celery, red bell pepper
- Instead of Fresh Parsley, chopped: cilantro, green onions
Equipment Needed
- Saucepan
- Fine Mesh Sieve
- Measuring Cup
- Mixing Bowl
- Wooden Spoon
Critical Steps — Do Not Skip
- Cooling the cooked rice quickly and refrigerating it to promote retrogradation (RS3 formation).
- Rinsing the rice thoroughly before cooking to avoid excess surface starch.
Chef Tips from the Video
- Long‑grain basmati has a higher amylose content, which retrogrades more efficiently than short‑grain rice.
- For extra crunch, add a handful of toasted sesame seeds just before serving.
- If you prefer a warm salad, gently reheat the rice for 1‑2 minutes; the RS3 will partially revert, so keep reheating minimal.
Troubleshooting
Rice is too mushy or clumped.
Reduce the water by 1‑2 tablespoons next time and ensure the rice is spread thin while cooling.
Dressing makes the salad watery.
Add the dressing gradually and stop when the rice looks lightly glossy; you can also pat excess moisture with a paper towel before dressing.
Not enough resistant starch effect (blood sugar spikes).
Make sure the rice is fully cooled and refrigerated for at least 30 minutes; reheating before serving will reduce RS3.
Storage
Refrigerator: Up to 3 days in an airtight container.
Freezer: Not recommended; freezing can disrupt the retrograded starch structure.
Room temperature: Best consumed within 2 hours of preparation; longer exposure may reduce texture.
Make-Ahead Tips
- Cook the rice a day ahead, cool, and refrigerate; the RS3 content actually increases after overnight storage.
- Prepare the dressing in advance and store in a small jar.
Frequently Asked Questions
What is the cultural significance and history of cold rice salads in international cuisine?
Cold rice salads appear in many cultures—from Japanese sushi rice bowls to Mediterranean rice pilafs—often as a way to use leftover rice. They provide a refreshing side in warm climates and showcase how cooling rice can change texture and digestibility.
What are the traditional regional variations of cold rice dishes in Asian cuisine?
In Japan, cold rice is seasoned with rice vinegar, sugar, and salt for sushi; in Korea, "bibimbap" uses chilled rice topped with vegetables. Both rely on cooled rice, but the seasoning profiles differ from the simple vinaigrette used here.
How does the cold rice salad fit into the broader American side‑dish tradition?
American cuisine often features grain‑based salads (e.g., quinoa or couscous salads) as potluck sides. This cold rice salad offers a familiar grain with a science‑backed twist—maximizing resistant starch—making it a health‑focused addition to that tradition.
What are the authentic traditional ingredients for resistant starch formation versus acceptable substitutes?
The key ingredient is a starchy grain with high amylose, such as basmati or long‑grain rice. Substitutes like jasmine or short‑grain rice work but produce less RS3. Adding a small amount of healthy fat (olive oil) helps form starch‑lipid complexes (RS4) but is optional.
What other low‑glycemic dishes pair well with this cold rice salad?
Pair it with grilled fish, roasted chicken, or a bean‑based main like lentil stew. The combination balances protein, healthy fat, and the low‑glycemic benefits of the resistant‑starch rice.
What are the most common mistakes to avoid when making cold rice salad for resistant starch?
Common errors include skipping the cooling step, reheating the rice too long, and using too much water during cooking, which reduces amylose crystallization. Follow the cooling and refrigeration steps exactly for maximum RS3.
Why does this recipe use a 30‑minute cooling period instead of simply refrigerating hot rice?
Rapid cooling at room temperature allows the rice grains to release steam and begin retrogradation. Immediate refrigeration can trap moisture, leading to a softer texture and less crystalline RS3 formation.
Can I make this cold rice salad ahead of time and how should I store it?
Yes, cook and cool the rice the day before, then keep it sealed in the refrigerator. Add the dressing just before serving to keep the grains from becoming soggy. It stores well for up to three days.
What does the YouTube channel Adam Ragusea specialize in?
The YouTube channel Adam Ragusea specializes in science‑based cooking explanations, recipe development, and food‑culture deep dives, often blending culinary technique with nutritional insight.
How does the YouTube channel Adam Ragusea's approach to explaining resistant starch differ from other cooking channels?
Adam Ragusea combines rigorous scientific references (e.g., Cambridge studies) with practical kitchen demonstrations, whereas many channels focus only on taste or visual appeal. His method emphasizes why a technique works, not just how.
Last updated: August 26, 2026
