Balsamic Brown Rice Salad

Elevate your lunch or side dish game with this vibrant and wholesome Balsamic Brown Rice Salad! Packed with nutrient-rich brown rice, crisp cucumbers, juicy cherry tomatoes, sweet red bell peppers, and tangy red onion, this recipe offers a delightful blend of textures and flavors. The rich balsamic dressing, whisked with olive oil, garlic, and a touch of honey, ties everything together beautifully, while crumbled feta cheese and fresh parsley add a burst of creaminess and freshness. Perfect for meal prep, potlucks, or a healthy weeknight meal, this versatile salad can be served chilled or at room temperature. Ready in under an hour, it’s a satisfying, gluten-free dish that celebrates fresh ingredients with every bite.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2.5 cups water
• 1.5 cups cherry tomatoes
• 1 medium (diced) cucumber
• 1 medium (diced) red bell pepper
• 0.25 cup (finely diced) red onion
• 0.25 cup (chopped) fresh parsley
• 0.5 cup (crumbled) feta cheese
• 3 tablespoons balsamic vinegar
• 4 tablespoons extra virgin olive oil
• 1 clove (minced) garlic
• 1 teaspoon honey
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the brown rice under cold running water using a fine mesh strainer to remove excess starch.

Step 2

In a medium-sized pot, combine the rinsed brown rice and water. Bring it to a boil over high heat, then reduce the heat to low, cover, and simmer for 35-40 minutes or until the rice is tender and the water is fully absorbed.

Step 3

Once cooked, remove the pot from heat and let the rice sit with the lid on for 5 minutes. Then fluff the rice with a fork and let it cool completely at room temperature or in the refrigerator.

Step 4

While the rice is cooling, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and red bell pepper, finely dice the red onion, and chop the fresh parsley.

Step 5

In a small bowl, whisk together the balsamic vinegar, olive oil, minced garlic, honey, salt, and black pepper to create the dressing.

Step 6

In a large mixing bowl, combine the cooled brown rice, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley. Toss gently to combine.

Step 7

Pour the balsamic dressing over the rice mixture and toss thoroughly to coat all the ingredients evenly.

Step 8

Gently fold in the crumbled feta cheese, being careful not to break it up too much.

Step 9

Taste and adjust seasoning with additional salt or pepper as needed.

Step 10

Serve immediately or refrigerate for 30 minutes to allow the flavors to meld together. This salad can be served chilled or at room temperature.

Nutrition Facts

Serving size	1594.1 grams (1594.1g)

Amount per serving	% Daily Value*
Calories	1099

Total Fat 75.20g	96%
Saturated Fat 18.60g	93%
Polyunsaturated Fat 0.50g
Cholesterol 67mg	22%
Sodium 2108mg	92%
Total Carbohydrate 91.60g	33%
Dietary Fiber 11.10g	40%
Total Sugars 29.00g
Protein 21.80g	44%

Vitamin D 12IU	60%
Calcium 551mg	42%
Iron 5mg	27%
Potassium 1521mg	32%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.9%

Protein: 7.7%

Carbs: 32.4%