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    Home > Meal Type > Sides

    Brown Rice Salad with Garden Vegetables

    Updated: Jul 17th 2018 • Published: Aug 30th 2017 • 3 Comments

    Jump to Recipe SaveSaved!
    Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious.

    Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious. From Sprinkles and Sprouts

    Everyone who knows me knows I am not a brown rice salad kind of girl. I mean I am not a diet kind of girl! Well I am! My diet is 'if I love it then I will eat it, if I don't love it then you won't find it in my kitchen'.

    The few exceptions to this rule, foods I don't love but you will find in my kitchen are:

    • Bananas - my kids love them.
    • Baked beans - my kids love them.
    • HAHAHAHA that is it!!!

    Any other food I don't love just doesn't make it. I am sure there must be a food stuff my kids will never know about until they leave home!!!!! But right now I can't think of one!

    Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious. From Sprinkles and Sprouts

    I love food. Which is why most foods make their way into my kitchen 😉

    So yes, I am not a diet or a fad food kind of girl. If you are going to eat then you should eat well!

    This doesn't mean fillet steak and freshly shucked oysters everyday. It means food that not only feeds your body but food that feeds your soul. Food that makes you happy and food that you love.

    Eating well sometimes just means bread and butter. But delicious freshly baked bread, with a crisp crust and soft inside. Served with cold salted butter. AMAZING!!!!

    Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious. From Sprinkles and Sprouts

    BUT, what does that have to with brown rice salad??? It does really 😉 You knew it would!!! My crazy brain has a link!

    So being the follow of the Sprinkles and Sprouts diet, when a friend gave me a recipe for brown rice salad, I wasn't convinced!!!! Seriously unconvinced!

    I had brown rice in my pantry, but that is because I use it to blind bake my pie cases!

    But she is a beautiful friend who loves food so I knew I could trusted her. And worse case, I could feed it to the goat right??? 😉

    Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious. From Sprinkles and Sprouts

    So I cooked the rice, made the salad and well!!!!! Wozza.

    Delicious food that made me smile. Yup this fit the bill for good food.

    The rice is nutty and delicious, the veg is fresh and crisp and the herbs pack a punch and make everything taste fresh and delicious. Even after a couple of hours in a lunchbox this salad tasted great.

    Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious. From Sprinkles and Sprouts

    So with thanks to the fabulous Jo, here is Brown Rice Salad, with Garden Vegetables and Italian Herbs. Food that tastes amazing, makes you smile and also has enough of a healthy element to justify a nice big glass of wine alongside.

    Winning!!!!

    Enjoy x

    If you love this recipe for Brown Rice Salad with Garden Vegetables why not pin it for later.

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    Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious. From Sprinkles and Sprouts
    Print Recipe
    4.34 from 3 votes

    Brown Rice Salad with Garden Vegetables and Italian Herbs

    Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious. From Sprinkles and Sprouts
    Prep Time10 mins
    Cook Time40 mins
    Total Time50 mins
    Course: Side, Side Dish
    Cuisine: Modern Australian
    Servings: 6
    Calories: 187kcal
    Author: Claire | Sprinkle and Sprouts
    For more great recipes follow me on PinterestFollow @sprinklessprout
    Need Metric Measurements?Use the options below to toggle between cups and grams (if relevant)
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    Ingredients

    US Customary - Grams

    For the Salad

    • 1 ½ cups brown rice
    • ½ teaspoon salt
    • 1 tablespoon oil
    • 1 red onion
    • 1 red capsicum
    • ½ cup sweetcorn (defrosted if frozen)
    • ½ cup frozen peas (defrosted)
    • 1 spring onions
    • ½ cup sultanas
    • 1 tablespoon chopped fresh parsley
    • 1 tablespoon chopped fresh basil

    For the Dressing

    • 3 tablespoon cup olive oil
    • 1 tablespoon soy sauce
    • 1 tablespoon lemon juice
    • 1 teaspoon honey
    • 1 teaspoon dried parsley
    • 1 teaspoon dried oregano
    • ½ teaspoon dried basil

    Instructions

    To make the Salad

    • Bring a large pan of water to the boil, add the salt and then cook the brown rice for 40-45 minutes until soft.
    • Rinse couple of times and drain well.
    • Set the rice aside to cool.
    • Peel and chop the red onion and then chop the capsicum into small dice.
    • Heat the oil up in a fry pan and gently sauté the onion for 3 minutes until softened.
    • Add in the capsicum, sweetcorn and peas.
    • Stir well.
    • Add the vegetables to the rice along with the chopped spring onion, sultanas and the chopped fresh herbs.
    • Refrigerate until needed.

    To make the Dressing.

    • Put all dressing ingredients into a mason jar. Screw on the lid and shake well.
    • To Serve
    • Remove the brown rice salad from the fridge 15 minutes before you want to eat it (less if it is a very warm day)
    • Give the dressing another shake and then dress the rice.

    Nutrition

    Calories: 187kcal | Carbohydrates: 39g | Protein: 4g | Fat: 1g | Sodium: 151mg | Potassium: 261mg | Fiber: 2g | Sugar: 7g | Vitamin A: 565IU | Vitamin C: 24.8mg | Calcium: 22mg | Iron: 1.1mg
    Tried this recipe?Mention @sprinklesandsprouts or tag #sprinklesandsprouts

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    Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious. From Sprinkles and Sprouts

    Nutty brown rice, sweet crunch vegetables and flavour packed herbs. This brown rice salad is not your average salad. It is nutritious and delicious. From Sprinkles and Sprouts

    More Sides

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      Easy French Ratatouille
    • Overhead close up of the grains of basmati rice
      Indian Basmati Rice
    • close up of a spoonful of chopped carrots and corn
      Buttered Carrots and Corn
    • close up on the grains of rice in a bowl of fried rice
      Cantonese Fried Rice

    Reader Interactions

    Comments

    1. Mimmy says

      January 11, 2023 at 5:03 am

      Hello, what would be the correct measurement for the olive oil? Thank you!

      Reply
      • Claire McEwen says

        January 12, 2023 at 1:28 pm

        Hi Mimmy,
        You will need around 1 tablespoon to cook the vegetables.
        And then the dressing is made with 3 tablespoons of oil.
        Hope that helps
        Cx

        Reply
    2. Dorothy Dunton says

      August 31, 2017 at 12:32 am

      Hi Claire! I happen to really like brown rice, so much so that I very rarely buy white rice. This sounds delicious (even if it is healthy)! I have never actually been on a diet, I eat anything I want just not in huge quantities. Well, sometimes I do get carried away...

      Reply

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