Brown Rice Salad with Zucchini, Beans, and Dried Cherries
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 4
Category: Cherries, Salad
This Brown Rice Salad with Zucchini, Beans, and Dried Cherries is an exciting, vibrant dish that packs a punch in terms of flavor and nutritional value. The combination of fresh vegetables, hearty brown rice, and the sweet-tart burst of dried cherries creates a satisfying dish that’s full of protein, fiber, and healthy fats. It’s perfect for a quick and nutritious lunch or as a side dish to complement a variety of meals. With the right balance of savory and sweet, this recipe is as delicious as it is nourishing.
Ingredients
| Ingredient | Quantity |
|---|---|
| Zucchini | 1/2 |
| Frozen Green Peas | 1/2 cup |
| Red Onion | 1/2 medium |
| Dried Tart Cherries | 1/2 cup |
| Cannellini Beans | 1/2 cup |
| Garlic Clove | 1 clove |
| Cooked Brown Rice | 1 cup |
| Fresh Sage | 1 tbsp |
| Fresh Rosemary | 1 tbsp |
| Fresh Thyme | 1 tbsp |
| Honey | 1 tbsp |
| Olive Oil | 1/4 cup |
| White Wine Vinegar | 1/4 – 1/3 cup |
| Salt & Pepper | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 301.3 kcal |
| Fat | 8 g |
| Saturated Fat | 1.2 g |
| Cholesterol | 0 mg |
| Sodium | 245.1 mg |
| Carbohydrates | 52 g |
| Fiber | 6.8 g |
| Sugar | 25.8 g |
| Protein | 7.2 g |
Instructions
-
Prepare the Salad Base
Begin by preparing all the salad ingredients. Cut the zucchini into small half-moon slices and finely chop the red onion. In a large mixing bowl, combine the zucchini, frozen green peas, red onion, dried tart cherries, cannellini beans, minced garlic clove, and cooked brown rice. Add the fresh herbs—sage, rosemary, and thyme—and toss everything together gently. -
Make the Dressing
In a blender, combine olive oil, honey, and white wine vinegar (start with 1/4 cup and taste). Adjust the vinegar to your preference by adding more for extra tanginess. Blend until smooth and emulsified. If necessary, season with a pinch of salt and pepper to balance the flavors. -
Combine the Dressing with the Salad
Pour the prepared dressing over the salad ingredients in the bowl. Toss everything together thoroughly, making sure the dressing coats the rice and vegetables evenly. -
Chill and Serve
For the best flavor, cover the salad and let it chill in the refrigerator for about an hour. This will allow the flavors to meld together. Before serving, give the salad another quick toss, and serve chilled or at room temperature.
This vibrant salad is the perfect example of how simple ingredients can come together to create a dish that is as healthy as it is delicious. The sweetness of the dried cherries, the freshness of the herbs, and the crunch of the zucchini complement the soft brown rice and creamy beans. It’s a perfect dish for meal prepping, picnics, or just a quick weeknight meal that is full of flavor and nutrients.
