Healthy brown rice salad
User Reviews
5
-
Prep Time
30 mins
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Total Time
30 mins
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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
Description
Starting with a dressing that harmonizes honey sweetness, the sharpness of Dijon mustard, garlic, and fresh citrus components, the salad is built upon brown rice cooked tender by simmering in vegetable stock with warming spices like cumin and cinnamon, and red onions gently sautéed until translucent. This method infuses the rice with subtle spice and depth.
Once cooked, the warm rice is dressed immediately to allow absorption of flavors, then combined with crunchy red pepper, sweet dried apricot and sultanas, toasted pecans, and corn kernels. A generous handful of chopped coriander adds brightness. The texture ranges from tender grains to crisp vegetable pieces and chewy dried fruit, complemented by a balance of citrus and sweetness from the dressing.
Suitable as a main or side dish, this salad works well as a make-ahead option since its flavors meld during resting, and it's well balanced for a variety of palates. It offers a wholesome meal option rich in fiber and color, with a mix of fresh and dried ingredients providing complex textures and tastes.
Ingredients
For the dressing
- 30 millilitres honey
- 60 millilitres olive oil
- 1 tablespoon Dijon mustard or whole grain mustard
- 2 teaspoons garlic minced
- orange zest from two oranges
- 75 millilitres orange juice
For the rice
- 1 tablespoon olive oil
- 150 grams red onion finely chopped
- 0.5 teaspoon cumin ground
- 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 apricot chopped
- 100 grams sultanas
- 50 grams pecan roughly chopped
- 150 grams corn or kernels from one corn cob, tinned
- Coriander chopped, large handful
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 DetailsNutrition 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.
User Reviews
Overall Rating
5
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