Egg and Brown Rice Salad

Brighten up your mealtime with this wholesome and flavorful Egg and Brown Rice Salad, a perfect blend of hearty grains, crisp veggies, and protein-packed eggs. This vibrant dish combines nutty brown rice, hard-boiled eggs, and a medley of fresh ingredients like cucumber, cherry tomatoes, and red bell pepper, all tossed in a zesty homemade dressing made with extra virgin olive oil, lemon juice, and Dijon mustard. A sprinkling of fresh parsley and scallions elevates the flavors, while its balance of textures keeps every bite satisfying. Ready in just 45 minutes, this nutritious salad is ideal as a light lunch, a side dish, or even a quick meal prep option. Enjoy it chilled or at room temperature for a refreshing, healthy bite the whole family will love!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 0.5 teaspoon salt
• 4 large eggs
• 1 medium cucumber
• 1 cup cherry tomatoes
• 1 red bell pepper
• 2 scallions
• 0.25 cup fresh parsley
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt

Directions

Step 1

Rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add 0.5 teaspoon of salt and stir in the rice.

Step 2

Reduce the heat to low, cover the pan, and let the rice simmer for 30 minutes or until tender and the water is absorbed. Remove from heat, fluff with a fork, and let it cool to room temperature.

Step 3

While the rice is cooking, place the eggs in a saucepan and cover them with water. Bring to a boil over medium-high heat, then reduce the heat to low and let them simmer for 9-10 minutes.

Step 4

Transfer the eggs to a bowl of ice water to cool. Once cooled, peel the eggs and cut them into quarters.

Step 5

Dice the cucumber, halve the cherry tomatoes, and slice the red bell pepper into thin strips. Chop the scallions and parsley finely.

Step 6

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, 0.25 teaspoon of salt, and black pepper to create the dressing.

Step 7

In a large mixing bowl, combine the cooked rice, cucumber, cherry tomatoes, red bell pepper, scallions, and parsley.

Step 8

Pour the dressing over the salad and toss gently to combine.

Step 9

Top the salad with the quartered eggs and serve immediately, or chill in the refrigerator for 15 minutes before serving.

Nutrition Facts

Serving size	1463.1 grams (1463.1g)

Amount per serving	% Daily Value*
Calories	878

Total Fat 51.00g	65%
Saturated Fat 10.90g	55%
Polyunsaturated Fat 0.10g
Cholesterol 744mg	248%
Sodium 2225mg	97%
Total Carbohydrate 73.00g	27%
Dietary Fiber 10.40g	37%
Total Sugars 14.60g
Protein 35.30g	71%

Vitamin D 164IU	820%
Calcium 265mg	20%
Iron 7mg	41%
Potassium 1505mg	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: 51.4%

Protein: 15.8%

Carbs: 32.7%