New Zealand Brown Rice Salad

Elevate your salad game with this vibrant and wholesome New Zealand Brown Rice Salad, a perfect blend of nutty brown rice, fresh seasonal vegetables, and a medley of sweet and savory flavors. This recipe features a delightful mix of diced red bell pepper, crisp cucumber, and grated carrot, complemented by the sweetness of plump raisins and the crunch of sunflower seeds. The zesty dressing, made with olive oil, lemon juice, soy sauce, and a touch of honey, ties the dish together with a subtle hint of cumin for an earthy kick. Quick to prepare and easily customizable with fresh cilantro, this gluten-free, nutrient-packed salad makes an excellent make-ahead dish for picnics, potlucks, or healthy weekday lunches. Serve chilled or at room temperature for a refreshingly satisfying experience!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 medium red bell pepper
• 1 medium carrot
• 1 medium cucumber
• 3 stalks spring onions (scallions)
• 0.5 cup raisins
• 0.25 cup sunflower seeds
• 2 tablespoons cilantro (optional)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon soy sauce
• 1 teaspoon honey
• 0.5 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the brown rice under cold water. In a medium saucepan, combine the brown rice and water. Bring it to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the rice is tender and water is absorbed. Let it cool to room temperature.

Step 2

Dice the red bell pepper, carrot, and cucumber into small bite-sized pieces. Thinly slice the spring onions.

Step 3

In a large salad bowl, combine the cooled brown rice, diced vegetables, spring onions, raisins, sunflower seeds, and cilantro (if using).

Step 4

In a small mixing bowl, whisk together the olive oil, lemon juice, soy sauce, honey, ground cumin, salt, and black pepper to create the dressing.

Step 5

Pour the dressing over the salad and toss well to ensure everything is evenly coated.

Step 6

Cover and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Nutrition Facts

Serving size	1291.9 grams (1291.9g)

Amount per serving	% Daily Value*
Calories	1185

Total Fat 63.10g	81%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 16.00g
Cholesterol 0mg	0%
Sodium 1852mg	81%
Total Carbohydrate 148.10g	54%
Dietary Fiber 17.40g	62%
Total Sugars 70.50g
Protein 19.90g	40%

Vitamin D 0IU	0%
Calcium 213mg	16%
Iron 7mg	37%
Potassium 1842mg	39%

*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: 45.8%

Protein: 6.4%

Carbs: 47.8%