Brown Rice Salad

Elevate your lunch game with this vibrant and nutritious Brown Rice Salad, a wholesome blend of chewy brown rice, crisp vegetables, and a tangy homemade lemon-Dijon dressing. Packed with fresh ingredients like red bell pepper, cucumber, carrots, cherry tomatoes, and parsley, this salad is as colorful as it is flavorful. The nutty base of brown rice pairs beautifully with the zesty dressing, which combines extra virgin olive oil, lemon juice, honey, and a hint of garlic for a perfectly balanced bite. Easy to make and ready in under an hour, this recipe is ideal for meal prep, picnics, or a healthy side dish. Serve it chilled or at room temperature for a light, refreshing dish that's rich in fiber, vitamins, and taste!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 medium red bell pepper
• 1 medium cucumber
• 1 medium carrot
• 1 cup cherry tomatoes
• 0.5 medium red onion
• 0.25 cup fresh parsley
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1 clove garlic
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

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

Step 2

In a medium saucepan, combine 1 cup of brown rice and 2 cups of water. Bring to a boil, then reduce the heat to low and cover. Simmer for 35 minutes, or until the rice is tender and the water is absorbed.

Step 3

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

Step 4

Meanwhile, dice the red bell pepper, cucumber, and carrot into small, bite-sized pieces. Halve the cherry tomatoes, finely chop the red onion, and roughly chop the parsley.

Step 5

In a small bowl, prepare the dressing by whisking together the olive oil, lemon juice, Dijon mustard, honey, minced garlic, salt, and black pepper.

Step 6

In a large mixing bowl, combine the cooled brown rice with the chopped vegetables and parsley. Pour the dressing over the salad and toss to combine thoroughly.

Step 7

Taste and adjust seasoning if necessary. Serve immediately or refrigerate for 1-2 hours to allow the flavors to meld. Serve chilled or at room temperature.

Nutrition Facts

Serving size	1382.6 grams (1382.6g)

Amount per serving	% Daily Value*
Calories	773

Total Fat 46.20g	59%
Saturated Fat 6.70g	34%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 1385mg	60%
Total Carbohydrate 87.10g	32%
Dietary Fiber 12.60g	45%
Total Sugars 23.80g
Protein 11.00g	22%

Vitamin D 0IU	0%
Calcium 170mg	13%
Iron 4mg	21%
Potassium 1401mg	30%

*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: 51.4%

Protein: 5.4%

Carbs: 43.1%