Healthy Brown Rice Salad Recipe
This vibrant Healthy Brown Rice Salad is the perfect balance of wholesome ingredients, featuring a variety of fruits, vegetables, and nuts, all coming together to create a nutritious and flavorful dish. It’s light yet filling, making it an ideal appetizer or light meal. The brown rice base provides a hearty texture, while the fresh spinach, bell peppers, carrots, sweet corn, strawberries, cranberries, and feta cheese lend a colorful and nutrient-packed boost. Tossed with a tangy dressing of olive oil, apple cider vinegar, and honey, this salad will be a refreshing addition to your dining table.
Ingredients
| Ingredients | Quantity |
|---|---|
| Brown Rice (cooked) | 1/2 cup |
| Spinach Leaves (Palak) | 1 cup |
| Green Bell Pepper (Capsicum) | 1/4, cut into strips |
| Red Bell Pepper (Capsicum) | 1/4, cut into strips |
| Carrot (Gajjar) | 1/2, cut into thin strips |
| Sweet Corn | 1/4 cup, steamed |
| Strawberries | 5 to 6, quartered |
| Cranberries | 2 tablespoons |
| Onion | 1/4, sliced |
| Whole Almonds (Badam) | 2 tablespoons, toasted and sliced |
| Feta Cheese | 50 grams, crumbled |
For the Dressing:
| Ingredients | Quantity |
|---|---|
| Extra Virgin Olive Oil | 2 tablespoons |
| Apple Cider Vinegar | 2 teaspoons |
| Honey | 1 teaspoon |
| Garlic | 1 clove, minced |
| Salt | 1 pinch |
| Black Pepper Powder | 1 teaspoon, freshly cracked |
Preparation Time:
- Prep time: 10 minutes
- Cook time: 30 minutes
Instructions
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Cook the Brown Rice: Begin by cooking the brown rice. To do so, rinse the rice thoroughly and then cook it in a pressure cooker. Add 1 cup of water for every 1/2 cup of rice and cook for 2 whistles. Once done, fluff the rice and set it aside to cool.
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Prepare the Salad Base: Layer the spinach leaves on a large plate or salad bowl. Once the spinach is arranged, evenly distribute the cooked brown rice over the top, followed by the green and red bell pepper strips, thinly sliced carrots, sweet corn, quartered strawberries, cranberries, and sliced onion.
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Top with Crunch: Sprinkle the toasted and sliced almonds over the salad for a delightful crunch, and crumble the feta cheese on top for a creamy, tangy finish.
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Make the Dressing: In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar, honey, minced garlic, salt, and freshly cracked black pepper. Whisk until the dressing is well combined.
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Assemble the Salad: Just before serving, drizzle the dressing over the salad. If you prefer, you can refrigerate the salad (without the dressing) until ready to serve.
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Serve: This Brown Rice Salad can be served as a refreshing side dish with soups like Guacamole Soup or Roasted Tomato and Pumpkin Soup, or it can be enjoyed on its own as a light meal. It’s a fantastic choice for potlucks, parties, or any occasion where you want to impress your guests with a vibrant, healthy dish.
Allergen Information
This recipe contains dairy (feta cheese) and nuts (almonds), which may be allergens for some individuals. Ensure to check for any dietary restrictions and consider substituting the feta cheese with a plant-based alternative or omitting the nuts if needed.
Dietary Preferences
- Vegetarian: This salad is 100% vegetarian, making it suitable for those following a plant-based diet.
- Gluten-Free: The salad is naturally gluten-free, but it’s important to ensure that any packaged ingredients (like the feta cheese) do not contain gluten.
- Nut-Free Option: Omit the almonds to make this recipe nut-free.
Tips & Variations
- Add Protein: For a more filling meal, consider adding grilled chicken, tofu, or chickpeas to the salad.
- Customize the Veggies: Feel free to swap out or add any vegetables you love, such as cucumbers, tomatoes, or roasted sweet potatoes.
- Dressing Adjustments: You can play with the dressing by adding a little Dijon mustard for extra zing or a pinch of chili flakes for a spicy kick.
Conclusion
This Healthy Brown Rice Salad is a versatile, nutrient-rich dish that brings together fresh ingredients in a perfect harmony of textures and flavors. It’s the ideal option for those seeking a light but satisfying meal, and its vibrant colors make it an attractive addition to any table. With its balance of sweetness, crunch, and creaminess, it will undoubtedly become a favorite at gatherings and parties. Enjoy the refreshing goodness of this easy-to-make salad that’s not only healthy but also delicious!
