Brown Rice Fruit Salad
Elevate your salad game with this refreshing and wholesome Brown Rice Fruit Salad, a vibrant fusion of sweet, tangy, and nutty flavors that's perfect for any occasion. Nutty brown rice serves as a hearty base, complemented by juicy orange segments, crisp apple, succulent grapes, and bursts of blueberries. A sprinkle of crunchy walnuts and fragrant fresh mint takes this salad to the next level. Tossed in a light, zesty dressing made with lemon juice, honey, and olive oil, this dish is both nourishing and utterly delicious. Whether you're looking for a nutritious lunch, a picnic-side dish, or a colorful addition to your summer menu, this fruit-forward rice salad is sure to please. Plus, it's a breeze to prepare and can be served chilled or at room temperature for ultimate convenience.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 whole orange
- 1 whole apple
- 1 cup grapes
- 1 cup blueberries
- 0.5 cup walnuts
- 2 tablespoons fresh mint leaves
- 2 tablespoons lemon juice
- 1 tablespoon honey
- 1 tablespoon olive oil
- 0.25 teaspoon salt
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a medium saucepan, combine 1 cup of brown rice with 2 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 40 minutes or until the rice is tender and water is absorbed.
Once cooked, fluff the rice with a fork and let it cool to room temperature.
While the rice is cooling, prepare the fruits. Peel and segment the orange, dice the apple into bite-sized pieces, and slice the grapes in half if desired. Rinse the blueberries and let them drain.
Chop the walnuts coarsely and finely chop the fresh mint leaves.
In a small bowl, whisk together the lemon juice, honey, olive oil, and salt to create the dressing.
In a large mixing bowl, combine the cooled brown rice, orange segments, diced apple, grapes, blueberries, walnuts, and mint leaves. Gently toss to combine.
Drizzle the dressing over the salad and toss lightly to coat all ingredients evenly.
Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld. Enjoy chilled or at room temperature.
Nutrition Facts
Calories |
1189 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.8 g | 73% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 29.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 626 mg | 27% | |
| Total Carbohydrate | 164.3 g | 60% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 92.5 g | ||
| Protein | 18.4 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1134 mg | 24% | |
*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.
