Brown Rice Salad with Peppers and Zucchini
Bright, fresh, and packed with wholesome ingredients, this Brown Rice Salad with Peppers and Zucchini is a vibrant, nutrient-rich dish perfect for any occasion. Featuring tender, nutty brown rice as a base, this salad comes alive with the crunch of diced red and yellow bell peppers and the delicate sweetness of sautéed zucchini. Tossed in a zesty homemade vinaigrette made with lemon juice, honey, and Dijon mustard, every bite bursts with tangy, refreshing flavor. Finished with a sprinkle of fresh parsley, this salad is as visually stunning as it is delicious. Ready in under 40 minutes, it’s perfect as a light lunch, a side dish for grilled proteins, or a healthy make-ahead meal for busy days. Enjoy it chilled or at room temperature for ultimate versatility!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 medium zucchini
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 2 tablespoons fresh parsley
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Rinse the brown rice under cold water. In a medium saucepan, combine the brown rice and water. Bring to a boil, reduce the heat to low, cover, and simmer for about 25 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it sit, covered, for 10 minutes. Fluff with a fork and set aside to cool.
While the rice cooks, dice the red and yellow bell peppers into small cubes. Slice the zucchini into thin half-moons.
Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the zucchini slices and sauté for 3-4 minutes until just tender. Remove from heat and let cool.
In a small bowl, prepare the vinaigrette by whisking together the remaining 1 tablespoon of olive oil, lemon juice, honey, Dijon mustard, salt, and black pepper.
In a large mixing bowl, combine the cooked and cooled rice, diced bell peppers, sautéed zucchini, and chopped parsley. Drizzle the vinaigrette over the top and gently toss to combine.
Taste and adjust the seasoning if needed. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. This salad may be enjoyed either at room temperature or chilled.
Nutrition Facts
Calories |
672 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3197 mg | 139% | |
| Total Carbohydrate | 88.0 g | 32% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 25.2 g | ||
| Protein | 10.7 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1262 mg | 27% | |
*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.
