5 from 93 votes
Healthy brown rice salad
This Healthy Brown Rice Salad features fluffy brown rice tossed with a vibrant dressing made from honey, olive oil, mustard, garlic, and orange juice and zest, combined with colorful mixed salad ingredients such as red pepper, dried apricot, sultanas, pecans, corn, and fresh coriander. The salad balances wholesome grains with sweet, tangy, and nutty notes, making it a satisfying and textured dish for light meals or side servings.
Prep Time
30 mins
Total Time
30 mins
Servings:
8
servings
Calories:
473 kcal
Course:
Side Dish, Main Course
Cuisine:
International
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 473
% 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.