Brown Rice Salade Nicoise

Delight your taste buds with this wholesome and vibrant Brown Rice Salade Niçoise, a modern twist on the French classic. This recipe combines nutty brown rice with crisp green beans, juicy cherry tomatoes, briny Kalamata olives, and tangy capers for a medley of flavors and textures. Enhanced with protein-rich canned tuna, creamy hard-boiled eggs, and a zesty Dijon vinaigrette, this salad is as nutritious as it is satisfying. Perfect for meal prep, picnics, or a light yet filling dinner, this gluten-free dish comes together in just under an hour and can be served chilled or at room temperature. Whether you're looking for a healthy lunch idea or a crowd-pleasing potluck recipe, this dish delivers on taste, versatility, and ease.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 1 cup Green beans, trimmed
• 1 cup Cherry tomatoes, halved
• 0.5 cup Kalamata olives, pitted and halved
• 0.25 cup Red onion, thinly sliced
• 1 can Canned tuna in olive oil, drained
• 2 pieces Hard-boiled eggs, peeled and quartered
• 1 tablespoon Capers, rinsed
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Dijon mustard
• 2 tablespoons Red wine vinegar
• 3 tablespoons Extra virgin olive oil
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper, freshly ground

Directions

Step 1

Rinse the brown rice in cold water and drain. In a medium saucepan, combine the rice and 2 cups of water. Bring to a boil, reduce the heat to low, cover, and simmer for 35-40 minutes or until the rice is tender and the water is absorbed. Remove from heat, fluff with a fork, and let cool slightly.

Step 2

Meanwhile, bring a small pot of water to a boil. Add the green beans and blanch for 2-3 minutes, until bright green and tender-crisp. Drain and transfer immediately to an ice water bath to stop the cooking. Drain again and set aside.

Step 3

In a large mixing bowl, combine the cooked brown rice, blanched green beans, cherry tomatoes, Kalamata olives, and red onion.

Step 4

In a small bowl, whisk together the Dijon mustard, red wine vinegar, olive oil, salt, and black pepper to make the vinaigrette.

Step 5

Pour the vinaigrette over the rice and vegetable mixture. Toss gently to coat evenly.

Step 6

Gently fold in the canned tuna, hard-boiled eggs, capers, and parsley, being careful not to break up the eggs too much.

Step 7

Taste and adjust seasoning with additional salt or pepper, if needed.

Step 8

Cover and refrigerate for at least 20 minutes to allow the flavors to meld.

Step 9

Serve the salad chilled or at room temperature. Enjoy!

Nutrition Facts

Serving size	1495.6 grams (1495.6g)

Amount per serving	% Daily Value*
Calories	1409

Total Fat 95.30g	122%
Saturated Fat 16.20g	81%
Polyunsaturated Fat 0.00g
Cholesterol 446mg	149%
Sodium 3801mg	165%
Total Carbohydrate 79.30g	29%
Dietary Fiber 16.20g	58%
Total Sugars 14.60g
Protein 65.80g	132%

Vitamin D 200IU	1000%
Calcium 305mg	23%
Iron 9mg	52%
Potassium 1538mg	33%

*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: 59.6%

Protein: 18.3%

Carbs: 22.1%