Egg and Brown Rice Salad
Brighten up your mealtime with this wholesome and flavorful Egg and Brown Rice Salad, a perfect blend of hearty grains, crisp veggies, and protein-packed eggs. This vibrant dish combines nutty brown rice, hard-boiled eggs, and a medley of fresh ingredients like cucumber, cherry tomatoes, and red bell pepper, all tossed in a zesty homemade dressing made with extra virgin olive oil, lemon juice, and Dijon mustard. A sprinkling of fresh parsley and scallions elevates the flavors, while its balance of textures keeps every bite satisfying. Ready in just 45 minutes, this nutritious salad is ideal as a light lunch, a side dish, or even a quick meal prep option. Enjoy it chilled or at room temperature for a refreshing, healthy bite the whole family will love!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 0.5 teaspoon salt
- 4 large eggs
- 1 medium cucumber
- 1 cup cherry tomatoes
- 1 red bell pepper
- 2 scallions
- 0.25 cup fresh parsley
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add 0.5 teaspoon of salt and stir in the rice.
Reduce the heat to low, cover the pan, and let the rice simmer for 30 minutes or until tender and the water is absorbed. Remove from heat, fluff with a fork, and let it cool to room temperature.
While the rice is cooking, place the eggs in a saucepan and cover them with water. Bring to a boil over medium-high heat, then reduce the heat to low and let them simmer for 9-10 minutes.
Transfer the eggs to a bowl of ice water to cool. Once cooled, peel the eggs and cut them into quarters.
Dice the cucumber, halve the cherry tomatoes, and slice the red bell pepper into thin strips. Chop the scallions and parsley finely.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, 0.25 teaspoon of salt, and black pepper to create the dressing.
In a large mixing bowl, combine the cooked rice, cucumber, cherry tomatoes, red bell pepper, scallions, and parsley.
Pour the dressing over the salad and toss gently to combine.
Top the salad with the quartered eggs and serve immediately, or chill in the refrigerator for 15 minutes before serving.
Nutrition Facts
Calories |
878 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.0 g | 65% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 2225 mg | 97% | |
| Total Carbohydrate | 73.0 g | 27% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 14.6 g | ||
| Protein | 35.3 g | 71% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 265 mg | 20% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1505 mg | 32% | |
*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.
