Brown Rice Fruit Salad

Elevate your salad game with this refreshing and wholesome Brown Rice Fruit Salad, a vibrant fusion of sweet, tangy, and nutty flavors that's perfect for any occasion. Nutty brown rice serves as a hearty base, complemented by juicy orange segments, crisp apple, succulent grapes, and bursts of blueberries. A sprinkle of crunchy walnuts and fragrant fresh mint takes this salad to the next level. Tossed in a light, zesty dressing made with lemon juice, honey, and olive oil, this dish is both nourishing and utterly delicious. Whether you're looking for a nutritious lunch, a picnic-side dish, or a colorful addition to your summer menu, this fruit-forward rice salad is sure to please. Plus, it's a breeze to prepare and can be served chilled or at room temperature for ultimate convenience.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 whole orange
• 1 whole apple
• 1 cup grapes
• 1 cup blueberries
• 0.5 cup walnuts
• 2 tablespoons fresh mint leaves
• 2 tablespoons lemon juice
• 1 tablespoon honey
• 1 tablespoon olive oil
• 0.25 teaspoon salt

Directions

Step 1

Rinse the brown rice under cold water to remove excess starch.

Step 2

In a medium saucepan, combine 1 cup of brown rice with 2 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 40 minutes or until the rice is tender and water is absorbed.

Step 3

Once cooked, fluff the rice with a fork and let it cool to room temperature.

Step 4

While the rice is cooling, prepare the fruits. Peel and segment the orange, dice the apple into bite-sized pieces, and slice the grapes in half if desired. Rinse the blueberries and let them drain.

Step 5

Chop the walnuts coarsely and finely chop the fresh mint leaves.

Step 6

In a small bowl, whisk together the lemon juice, honey, olive oil, and salt to create the dressing.

Step 7

In a large mixing bowl, combine the cooled brown rice, orange segments, diced apple, grapes, blueberries, walnuts, and mint leaves. Gently toss to combine.

Step 8

Drizzle the dressing over the salad and toss lightly to coat all ingredients evenly.

Step 9

Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld. Enjoy chilled or at room temperature.

Nutrition Facts

Serving size	1440.5 grams (1440.5g)

Amount per serving	% Daily Value*
Calories	1189

Total Fat 56.80g	73%
Saturated Fat 6.40g	32%
Polyunsaturated Fat 29.90g
Cholesterol 0mg	0%
Sodium 626mg	27%
Total Carbohydrate 164.30g	60%
Dietary Fiber 20.70g	74%
Total Sugars 92.50g
Protein 18.40g	37%

Vitamin D 0IU	0%
Calcium 200mg	15%
Iron 4mg	22%
Potassium 1134mg	24%

*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: 41.2%

Protein: 5.9%

Carbs: 52.9%