Healthy brown rice salad
User Reviews
5.0
93 reviews
Excellent
-
Prep Time
30 mins
-
Total Time
30 mins
-
Servings
8 servings
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Calories
473 kcal
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Course
Side Dish, Main Course
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Cuisine
International
Healthy brown rice salad
Report
This healthy brown rice salad recipe boasts a rainbow of flavours, colours and textures, all brought together with a fragrant orange, honey and mustard dressing.It is a delicious and nutritious salad, rich in protein and fibre and low in saturated fat.
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Ingredients
For the dressing
- 30 millilitres honey
- 60 millilitres olive oil
- 1 tablespoon Dijon mustard or whole grain mustard
- 2 teaspoons minced garlic
- zest from two oranges
- 75 millilitres orange juice
For the rice
- 1 tablespoon olive oil
- 150 grams red onion finely chopped
- 0.5 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- 500 grams brown rice
- 1000 millilitre vegetable stock
- 0.5 teaspoon salt
For the salad
- 120 grams red pepper chopped into small cubes
- 100 grams dried apricots chopped
- 100 grams sultanas
- 50 grams pecan nuts roughly chopped
- 150 grams tinned corn or kernels from one corn cob
- large handful of coriander chopped
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Instructions
Make the dressing
- Whisk together all the ingredients for the dressing and set aside.
Make the rice
- Heat the olive oil in a large saucepan over a medium heat.
- Add the red onion, cumin and cinnamon into the saucepan and fry until the onions are soft and translucent. If the onions are browning too fast, turn the heat to low.
- Combine the dry rice with the onions and stir well to ensure that every grain of rice is coated in the aromatic onions, spices and oil.
- Add the vegetable stock and salt and give it a quick stir.
- Turn the heat to low. Cover the saucepan with a tightfitting lid.
- Cook the rice until done and all the water has been absorbed. About 20-25 minutes.Top tip: To check if rice is done, take a few grains and gently press them between your fingers. The rice should be tender and easily break apart.
- Transfer the cooked rice to a large salad bowl and pour the dressing over the hot rice. Mix well, ensuring the rice is coated evenly with the dressing. Allow the rice to cool to room temperature.
Assemble the salad
- Add the chopped red pepper, dried apricots, sultanas, pecan nuts, corn and chopped coriander to the cooled rice. Combine and serve.
Nutrition Information
Show Details
Calories
473kcal
(24%)
Carbohydrates
80g
(27%)
Protein
7g
(14%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
10g
Sodium
673mg
(28%)
Potassium
563mg
(16%)
Fiber
5g
(20%)
Sugar
23g
(46%)
Vitamin A
1261IU
(25%)
Vitamin C
27mg
(30%)
Calcium
52mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 473 kcal
% Daily Value*
| Calories | 473kcal | 24% |
| Carbohydrates | 80g | 27% |
| Protein | 7g | 14% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 673mg | 28% |
| Potassium | 563mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 23g | 46% |
| Vitamin A | 1261IU | 25% |
| Vitamin C | 27mg | 30% |
| Calcium | 52mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
93 reviews
Excellent
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