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
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4.5 from 2 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 | Sprinkles and Sprouts
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Ingredients

For the Salad

  • 1 1/2 cups brown rice
  • 1/2 tsp salt
  • 1 tsp oil
  • 1 red onion
  • 1 red capsicum
  • 1/2 cup sweetcorn (defrosted if frozen)
  • 1/2 cup frozen peas (defrosted)
  • 1 spring onions
  • 1/2 cup sultanas
  • 1 tbsp chopped fresh parsley
  • 1 tbsp chopped fresh basil

For the Dressing

  • 3 tbsp cup olive oil
  • 1 tbsp soy sauce
  • 1 tbsp lemon juice
  • 1 tsp honey
  • 1 tsp dried parsley
  • 1 tsp dried oregano
  • 1/2 tsp 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 saut√© 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
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