Summery Brown Rice Salad with Fresh Herbs

Nutriscore Rating: 70/100

Brighten up your table with this Summery Brown Rice Salad with Fresh Herbs—a wholesome, flavor-packed dish that’s perfect for warm-weather meals! Featuring nutty, fiber-rich brown rice combined with a colorful medley of fresh vegetables like cherry tomatoes, crisp cucumber, and sweet red bell pepper, this salad strikes the perfect balance of textures and flavors. A zesty lemon vinaigrette, sweetened with a hint of honey or maple syrup, ties everything together, while a generous mix of fresh herbs—parsley, mint, and basil—adds a burst of freshness in every bite. Optionally, crumble some creamy feta cheese on top for extra richness. Quick to prepare and versatile enough to serve as a light main course or a vibrant side dish, this salad is the ultimate recipe for summer gatherings, picnics, or weekday lunches.

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

15 items

• 1.5 cups Brown rice
• 3 cups Water
• 0.5 teaspoons Salt
• 1 cup Cherry tomatoes, halved
• 1 cup Cucumber, diced
• 0.5 cup Red bell pepper, diced
• 0.25 cup Red onion, finely diced
• 0.25 cup Fresh parsley, chopped
• 2 tablespoons Fresh mint, chopped
• 2 tablespoons Fresh basil, chopped
• 3 tablespoons Olive oil
• 3 tablespoons Lemon juice
• 1 teaspoon Honey or maple syrup
• 0.25 teaspoons Ground black pepper
• 0.5 cup Feta cheese, crumbled (optional)

📝 Instructions

9 steps

1. Rinse the brown rice under cold running water to remove excess starch.

2. In a medium saucepan, bring 3 cups of water to a boil. Add the brown rice and 1/2 teaspoon of salt. Reduce the heat to low, cover, and simmer for 30 minutes, or until the rice is tender and the water is absorbed.

3. Once the rice is cooked, remove it from the heat and let it sit, covered, for 10 minutes. Then fluff the rice with a fork and allow it to cool to room temperature.

4. While the rice cools, prepare the vegetables and herbs. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely dice the red onion. Chop the parsley, mint, and basil.

5. In a small bowl or jar, whisk together the olive oil, lemon juice, honey (or maple syrup), 1/4 teaspoon ground black pepper, and a pinch of salt to create the dressing.

6. In a large mixing bowl, combine the cooled brown rice, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, mint, and basil. Toss to combine.

7. Drizzle the lemon vinaigrette over the salad and gently toss until everything is evenly coated.

8. If using feta cheese, sprinkle it over the top of the salad.

9. Serve the salad immediately or refrigerate for 1-2 hours to let the flavors meld. Enjoy this refreshing dish as a main course or as a side!

Nutrition Facts

1 serving (417.1g)

Calories		207
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	4.6 g	23%
	Polyunsaturated Fat	0.0 g
Cholesterol		27 mg	9%
Sodium		602 mg	26%
Total Carbohydrate		27.5 g	10%
	Dietary Fiber	3.8 g	13%
	Total Sugars	6.7 g
Protein		7.9 g	16%
Vitamin D		0.0 mcg	0%
Calcium		220 mg	17%
Iron		2.1 mg	12%
Potassium		453 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.

Source of Calories

Fat: 287 cal (33.5%%)

Protein: 128 cal (14.9%%)

Carbs: 442 cal (51.6%%)