Brown Rice Salade Nicoise
Delight your taste buds with this wholesome and vibrant Brown Rice Salade Niçoise, a modern twist on the French classic. This recipe combines nutty brown rice with crisp green beans, juicy cherry tomatoes, briny Kalamata olives, and tangy capers for a medley of flavors and textures. Enhanced with protein-rich canned tuna, creamy hard-boiled eggs, and a zesty Dijon vinaigrette, this salad is as nutritious as it is satisfying. Perfect for meal prep, picnics, or a light yet filling dinner, this gluten-free dish comes together in just under an hour and can be served chilled or at room temperature. Whether you're looking for a healthy lunch idea or a crowd-pleasing potluck recipe, this dish delivers on taste, versatility, and ease.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 1 cup Green beans, trimmed
- 1 cup Cherry tomatoes, halved
- 0.5 cup Kalamata olives, pitted and halved
- 0.25 cup Red onion, thinly sliced
- 1 can Canned tuna in olive oil, drained
- 2 pieces Hard-boiled eggs, peeled and quartered
- 1 tablespoon Capers, rinsed
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Dijon mustard
- 2 tablespoons Red wine vinegar
- 3 tablespoons Extra virgin olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
Instructions
Rinse the brown rice in cold water and drain. In a medium saucepan, combine the rice and 2 cups of water. Bring to a boil, reduce the heat to low, cover, and simmer for 35-40 minutes or until the rice is tender and the water is absorbed. Remove from heat, fluff with a fork, and let cool slightly.
Meanwhile, bring a small pot of water to a boil. Add the green beans and blanch for 2-3 minutes, until bright green and tender-crisp. Drain and transfer immediately to an ice water bath to stop the cooking. Drain again and set aside.
In a large mixing bowl, combine the cooked brown rice, blanched green beans, cherry tomatoes, Kalamata olives, and red onion.
In a small bowl, whisk together the Dijon mustard, red wine vinegar, olive oil, salt, and black pepper to make the vinaigrette.
Pour the vinaigrette over the rice and vegetable mixture. Toss gently to coat evenly.
Gently fold in the canned tuna, hard-boiled eggs, capers, and parsley, being careful not to break up the eggs too much.
Taste and adjust seasoning with additional salt or pepper, if needed.
Cover and refrigerate for at least 20 minutes to allow the flavors to meld.
Serve the salad chilled or at room temperature. Enjoy!
Nutrition Facts
Calories |
319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.8 g | 25% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 109 mg | 36% | |
| Sodium | 771 mg | 34% | |
| Total Carbohydrate | 20.5 g | 7% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 4.3 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 82 mg | 6% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 463 mg | 10% | |
*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.
