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4.2 from 21 votes

Brown Rice Salad with Garden Vegetables and Italian Herbs

Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious. From Sprinkles and Sprouts

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 6
Calories: 187 kcal
Course: Side Dish
Cuisine: Australian

Ingredients

For the Salad
  • 1 ½ cups brown rice
  • ½ teaspoon salt
  • 1 tablespoon oil
  • 1 red onion
  • 1 red capsicum
  • ½ cup sweetcorn (defrosted if frozen)
  • ½ cup frozen peas (defrosted)
  • 1 spring onions
  • ½ cup sultanas
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh basil
For the Dressing
  • 3 tablespoon cup olive oil
  • 1 tablespoon soy sauce
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • 1 teaspoon dried parsley
  • 1 teaspoon dried oregano
  • ½ teaspoon dried basil

Instructions

To make the Salad
    Cup of Yum
  1. Bring a large pan of water to the boil, add the salt and then cook the brown rice for 40-45 minutes until soft.
  2. Rinse couple of times and drain well.
  3. Set the rice aside to cool.
  4. Peel and chop the red onion and then chop the capsicum into small dice.
  5. Heat the oil up in a fry pan and gently sauté the onion for 3 minutes until softened.
  6. Add in the capsicum, sweetcorn and peas.
  7. Stir well.
  8. Add the vegetables to the rice along with the chopped spring onion, sultanas and the chopped fresh herbs.
  9. Refrigerate until needed.
To make the Dressing.
  1. Put all dressing ingredients into a mason jar. Screw on the lid and shake well.
  2. To Serve
  3. Remove the brown rice salad from the fridge 15 minutes before you want to eat it (less if it is a very warm day)
  4. Give the dressing another shake and then dress the rice.

Nutrition Information

Calories 187kcal (9%) Carbohydrates 39g (13%) Protein 4g (8%) Fat 1g (2%) Sodium 151mg (6%) Potassium 261mg (7%) Fiber 2g (8%) Sugar 7g (14%) Vitamin A 565IU (11%) Vitamin C 24.8mg (28%) Calcium 22mg (2%) Iron 1.1mg (6%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 187

% Daily Value*

Calories 187kcal 9%
Carbohydrates 39g 13%
Protein 4g 8%
Fat 1g 2%
Sodium 151mg 6%
Potassium 261mg 6%
Fiber 2g 8%
Sugar 7g 14%
Vitamin A 565IU 11%
Vitamin C 24.8mg 28%
Calcium 22mg 2%
Iron 1.1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.