Craving a healthy and delicious meal that's both easy to make and bursting with flavor?
Get ready to toss aside those boring salads because this brown rice salad, packed with vibrant veggies and a zesty lemon dressing, will revolutionize your lunch game.
Prepare to discover the secret to a truly satisfying and guilt-free indulgence!
Ingredients
For the Brown Rice Salad, here's what you'll need, and trust me, it's gonna be good! First, you'll want 3 cups of cooked and cooled brown rice—not fridge-cold though, room temp is best!
Next up, grab 2 diced tomatoes and 2 diced cucumbers (or one long English cucumber if that's what you've got). Gotta get those veggies in! Half a red onion—chopped—adds a nice bite, but green onion works too.
Now, for the greens! Four cups of baby rocket/arugula, roughly chopped, and a third cup each of coriander/cilantro and fresh dill, also roughly chopped. I know, I know, it sounds like a lot, but trust me, it's worth it! You could also add in some shredded cabbage for extra nutrients and texture.
Don't forget the lemon dressing ingredients: 3 tablespoons lemon juice, 5 tablespoons extra virgin olive oil, 1 minced garlic clove, half a teaspoon Dijon mustard, three-quarters teaspoon salt, and half a teaspoon of black pepper. Phew! That's it!
Instructions
Alright — let's explore into making this awesome salad! First, I need you to grab a jar, yes a jar, and I want you to put all your dressing ingredients in it. Now, give it a shake–like you're trying to win a dance-off. This simple step gets everything mixed up nicely. This is quite a versatile dish, so you can always change it up!
Next, get a big bowl — the biggest one you've got! I need you to add all the salad ingredients. Now, pour your dressing over the salad, and toss it all together. Guarantee every piece of rice gets a bit of that lemon flavor–yum.
Finally, transfer your masterpiece to a serving bowl. If you're using halloumi, pile it on top. Whoa, looks pretty good, doesn't it?
Serve, and prepare for compliments! I truly think that it is as simple as that!
Recipe Notes
Customization is key, so let's talk about the salad veg – you can swap things out with other raw or cooked vegetables! Sauté them in olive oil, garlic, salt & pepper or roast them.
Fresh herbs are vital! My fave combo is dill and coriander – it makes the salad special. Don't have them, or hate cilantro? Try parsley and dill, chives and parsley, double the cilantro or dill, or add 2 1/2 tsp oregano (Greek salad vibes!). Or, add 2 tsp mixed dried herbs.
Dijon mustard – sub yellow or skip it. Dijon thickens the dressing, helping it coat everything better.
Nut options: flaked almonds, walnuts, pine nuts, pistachios, cashews, sunflower seeds, pepitas. Peanuts, though? Someone might prove me wrong!
Keeps 3 days, but tomatoes lose it a bit. Save some dressing or add fresh lemon and olive oil before serving. Most importantly: serve at room temp! Cold rice sucks. Zap it 3 times for 10 seconds to remove the chill.
Nutrition Information
With 179 calories per serving (assuming 8 servings), I'd say this is an excellent veg+starch side dish—plus, it is packed with nutrients and yumminess! Looking at the breakdown, you'll see you're getting good stuff in every bite.
Carbohydrates come in at 21g (7%), and protein at 3g (6%). It's pretty balanced as far as side dishes go, I think! What I find helpful is to contemplate the key nutrients:
- Fiber: We get 2g, which helps with digestion.
- Vitamins A and C: Your body will thank you for that extra boost!
- Iron: Coming in at 1mg, which is a nice addition to this salad.
The fat content is 10g (15%), mostly from the olive oil—a healthy fat, remember. Sodium's at 226mg (10%), so go easy on added salt if you're watching your intake. I always say, moderation is key!
Short Recipe Version
Prep Time: 15 minutes
Cook Time: 45 minutes
Servings: 6
Ingredients:
1 cup brown rice
2 cups water
1/2 cup chopped cucumber
1/2 cup chopped bell pepper
1/4 cup chopped red onion
1/4 cup chopped fresh parsley
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon salt
1/2 teaspoon black pepper
Instructions:
- Rinse brown rice.
- Combine rice and water in a saucepan; bring to a boil.
- Reduce heat to low, cover, and simmer for 45 minutes, or until water is absorbed.
- Fluff rice with a fork and let it cool slightly.
- In a large bowl, combine rice, cucumber, bell pepper, red onion, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour dressing over rice mixture and toss to combine.
- Chill for at least 20 minutes before serving.
Nutrition Information (per serving, estimated):
Calories: 250
Protein: 5g
Fat: 10g
Carbohydrates: 35g