The Best Ever Brown Rice Salad

Fresh, hearty, and bursting with flavor, "The Best Ever Brown Rice Salad" is a wholesome dish that’s perfect for any occasion. This recipe combines nutty, tender brown rice with a medley of crisp veggies like red bell peppers, cucumbers, and cherry tomatoes, all tossed in a zesty homemade dressing made with olive oil, lemon juice, and a touch of honey for subtle sweetness. The salad gets an extra dimension of flavor from creamy crumbled feta, toasted almond slices, and fresh parsley, making it a nutrient-packed and satisfying side or light main course. Ready in under an hour, this make-ahead-friendly brown rice salad is as vibrant as it is delicious—serve it chilled for a refreshing, healthy option that’s sure to impress at potlucks, picnics, or weeknight dinners.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• 1 medium garlic clove
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 1 medium red bell pepper
• 1 medium cucumber
• 0.5 medium red onion
• 1 cup cherry tomatoes
• 0.5 cup feta cheese
• 0.25 cup chopped parsley
• 0.25 cup toasted almond slices

Directions

Step 1

Rinse 1 cup of brown rice under cold water. To cook the rice, combine it with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to a simmer, cover, and cook for 30 minutes or until the rice is tender and the water is absorbed.

Step 2

Remove the rice from heat, fluff with a fork, and let it cool completely to room temperature.

Step 3

While the rice is cooling, prepare the dressing. In a small bowl or jar, whisk together 3 tablespoons of olive oil, 3 tablespoons of lemon juice, 1 tablespoon of honey, 1 teaspoon of Dijon mustard, 1 finely minced garlic clove, 1 teaspoon of salt, and 1/2 teaspoon of ground black pepper. Set aside.

Step 4

Dice 1 red bell pepper, 1 cucumber, and 1/2 red onion into small, bite-sized pieces. Cut 1 cup of cherry tomatoes in half.

Step 5

In a large mixing bowl, combine the cooled brown rice, diced bell pepper, cucumber, red onion, and halved cherry tomatoes. Add 1/2 cup of crumbled feta cheese, 1/4 cup of chopped parsley, and 1/4 cup of toasted almond slices.

Step 6

Pour the dressing over the salad and toss gently until everything is well combined and coated.

Step 7

Taste and adjust seasoning with more salt or pepper if necessary.

Step 8

Serve immediately or chill in the refrigerator for 1-2 hours to allow the flavors to meld. Enjoy!

Nutrition Facts

Serving size	(1455.2g)

Amount per serving	% Daily Value*
Calories	1179.9

Total Fat 76.3g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 4.5g
Cholesterol 66.8mg	0%
Sodium 3386.0mg	0%
Total Carbohydrate 104.6g	0%
Dietary Fiber 14.6g	0%
Total Sugars 34.7g
Protein 27.5g	0%

Vitamin D 12IU	0%
Calcium 603.1mg	0%
Iron 5.8mg	0%
Potassium 1496.9mg	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: 56.5%

Protein: 9.1%

Carbs: 34.4%