Brown Rice and Grilled Vegetable Salad

Elevate your lunch or dinner game with this hearty and vibrant Brown Rice and Grilled Vegetable Salad, a wholesome dish that's brimming with smoky, charred flavors and a zesty homemade dressing. Packed with nutrient-dense brown rice, tender zucchini, bell peppers, and red onions fresh off the grill, this salad is a perfect balance of satisfying textures and flavors. The lemon-honey-garlic dressing adds a tangy and slightly sweet note, while crumbled feta cheese and fresh parsley (optional but irresistible) bring a savory depth to every bite. Ready in under an hour and ideal for meal prep, this salad is not only healthy and gluten-free but also versatile—it can be served as a light main dish or a stunning side at any gathering. Enjoy it chilled or at room temperature for a refreshing, clean-eating alternative to traditional grain salads!

Nutriscore Rating: 63/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 medium zucchini
• 1 large bell pepper
• 1 small red onion
• 4 tablespoons olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice
• 1 teaspoon honey
• 1 small, minced garlic clove
• 2 tablespoons, chopped parsley
• 0.5 cup, crumbled (optional) feta cheese

Directions

Step 1

Rinse the brown rice under cold water. Combine 1 cup of brown rice and 2 cups of water in a medium saucepan. Bring to a boil, reduce the heat to low, cover, and cook for 30-35 minutes, or until the water is absorbed and rice is tender. Remove from heat, let sit covered for 5 minutes, then fluff with a fork and allow to cool.

Step 2

While the rice is cooking, prepare the vegetables. Slice the zucchini into 1/4-inch thick rounds, the bell pepper into strips, and the red onion into wedges.

Step 3

Preheat a grill or grill pan over medium-high heat. Toss the vegetables with 2 tablespoons of olive oil and a pinch of salt and black pepper.

Step 4

Grill the vegetables in batches for about 4-5 minutes per side, or until they are tender and have nice grill marks. Remove from the grill and let cool slightly.

Step 5

In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lemon juice, honey, minced garlic, and a pinch of salt and pepper to make the dressing.

Step 6

Chop the grilled vegetables into bite-sized pieces and transfer them to a large bowl. Add the cooked and cooled brown rice, chopped parsley, and crumbled feta cheese, if using.

Step 7

Pour the dressing over the salad and toss everything to combine. Taste and adjust seasonings if necessary.

Step 8

Serve the Brown Rice and Grilled Vegetable Salad at room temperature or chilled. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	(1351.7g)

Amount per serving	% Daily Value*
Calories	1115.0

Total Fat 75.1g	0%
Saturated Fat 19.3g	0%
Polyunsaturated Fat 6.0g
Cholesterol 66.8mg	0%
Sodium 5119.8mg	0%
Total Carbohydrate 92.8g	0%
Dietary Fiber 11.0g	0%
Total Sugars 30.3g
Protein 21.4g	0%

Vitamin D 12IU	0%
Calcium 516.3mg	0%
Iron 4.0mg	0%
Potassium 1160.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.7%

Protein: 7.6%

Carbs: 32.8%