Nutty Brown Rice Salad
Elevate your next meal with this vibrant and hearty Nutty Brown Rice Salad, a perfect blend of wholesome ingredients and irresistible textures. This dish combines nutty, tender brown rice with colorful, crisp vegetables like bell peppers, cucumbers, and carrots, brought together with the brightness of fresh parsley. Toasted slivered almonds and sunflower seeds add a delightful crunch, while a tangy homemade dressing of olive oil, lemon juice, Dijon mustard, and a hint of honey ties it all together. Packed with nutrients and bursting with flavor, this salad is as ideal for a light lunch as it is for a potluck or picnic. Quick to prepare, naturally vegetarian, and easy to customize, this recipe is a satisfying way to rejuvenate your salad routine!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 teaspoon salt
- 1 medium red bell pepper
- 1 medium cucumber
- 1 medium carrot
- 3 stalks green onions
- 0.25 cup fresh parsley
- 0.25 cup slivered almonds
- 0.25 cup sunflower seeds
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice under cold water to remove excess starch. Add the rice, water, and 1/2 teaspoon of salt to a medium saucepan. Bring to a boil over high heat.
Reduce the heat to low, cover the saucepan, and let the rice simmer for 30 minutes or until the water has been absorbed and the rice is tender. Once cooked, fluff the rice with a fork and let it cool to room temperature.
While the rice is cooling, prepare the vegetables. Dice the red bell pepper, chop the cucumber, shred the carrot, and slice the green onions. Finely chop the parsley.
Toast the slivered almonds and sunflower seeds in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until fragrant and lightly golden. Remove from the heat and set aside.
In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, remaining 1/2 teaspoon of salt, and black pepper to create the dressing.
In a large mixing bowl, combine the cooked and cooled brown rice, chopped vegetables, parsley, toasted almonds, and sunflower seeds.
Pour the dressing over the salad and gently toss all the ingredients together to evenly coat everything with the dressing.
Taste and adjust seasoning with additional salt or lemon juice if needed.
Serve the Nutty Brown Rice Salad immediately or refrigerate for an hour to allow the flavors to meld. Enjoy!
Nutrition Facts
Calories |
279 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 540 mg | 23% | |
| Total Carbohydrate | 23.5 g | 9% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 5.5 g | ||
| Protein | 5.8 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 411 mg | 9% | |
*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.
