Brown Rice and Grilled Vegetable Salad
Elevate your lunch or dinner game with this hearty and vibrant Brown Rice and Grilled Vegetable Salad, a wholesome dish that's brimming with smoky, charred flavors and a zesty homemade dressing. Packed with nutrient-dense brown rice, tender zucchini, bell peppers, and red onions fresh off the grill, this salad is a perfect balance of satisfying textures and flavors. The lemon-honey-garlic dressing adds a tangy and slightly sweet note, while crumbled feta cheese and fresh parsley (optional but irresistible) bring a savory depth to every bite. Ready in under an hour and ideal for meal prep, this salad is not only healthy and gluten-free but also versatile—it can be served as a light main dish or a stunning side at any gathering. Enjoy it chilled or at room temperature for a refreshing, clean-eating alternative to traditional grain salads!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 medium zucchini
- 1 large bell pepper
- 1 small red onion
- 4 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 1 small, minced garlic clove
- 2 tablespoons, chopped parsley
- 0.5 cup, crumbled (optional) feta cheese
Instructions
Rinse the brown rice under cold water. Combine 1 cup of brown rice and 2 cups of water in a medium saucepan. Bring to a boil, reduce the heat to low, cover, and cook for 30-35 minutes, or until the water is absorbed and rice is tender. Remove from heat, let sit covered for 5 minutes, then fluff with a fork and allow to cool.
While the rice is cooking, prepare the vegetables. Slice the zucchini into 1/4-inch thick rounds, the bell pepper into strips, and the red onion into wedges.
Preheat a grill or grill pan over medium-high heat. Toss the vegetables with 2 tablespoons of olive oil and a pinch of salt and black pepper.
Grill the vegetables in batches for about 4-5 minutes per side, or until they are tender and have nice grill marks. Remove from the grill and let cool slightly.
In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lemon juice, honey, minced garlic, and a pinch of salt and pepper to make the dressing.
Chop the grilled vegetables into bite-sized pieces and transfer them to a large bowl. Add the cooked and cooled brown rice, chopped parsley, and crumbled feta cheese, if using.
Pour the dressing over the salad and toss everything to combine. Taste and adjust seasonings if necessary.
Serve the Brown Rice and Grilled Vegetable Salad at room temperature or chilled. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
257 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 710 mg | 31% | |
| Total Carbohydrate | 19.6 g | 7% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 4.8 g | ||
| Protein | 5.1 g | 10% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 132 mg | 10% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 289 mg | 6% | |
*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.
