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Italian Brown Rice Salad Recipe

Italian Brown Rice Salad Recipe – Healthy, Flavorful & Filling

Are you looking for a versatile, healthy meal option that works as both a standalone dish or a delightful side? This colorful Italian brown rice salad combines wholesome ingredients with Mediterranean flavors to create a satisfying meal. The nutty brown rice, fresh vegetables, tangy dressing, and creamy feta come together for a dish that’s perfect for meal prep, potlucks, or a light lunch.

 

  • Total Time: 20 minutes
  • Yield: 4-6 servings

Ingredients

For the Base:

  • 2 cups cooked brown rice, cooled
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 red bell pepper, chopped
  • 1/2 red onion, finely diced
  • 1/3 cup Kalamata olives, pitted and sliced
  • 1/4 cup fresh basil leaves, chopped
  • 3 tablespoons fresh parsley, chopped

For the Protein (Optional):

  • 1 can (15 oz) cannellini beans, drained and rinsed
  • 6 oz feta cheese, crumbled
  • 1/2 cup pine nuts, lightly toasted

For the Dressing:

  • 1/4 cup extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon fresh lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon Dijon mustard
  • Salt and freshly ground black pepper, to taste

Instructions

Step 1: Prepare the Rice Base
Cook brown rice according to package instructions, then allow it to cool completely. Spread cooked rice on a baking sheet to cool quickly and prevent clumping.

Step 2: Chop the Vegetables
While rice is cooling, wash and chop all vegetables into bite-sized pieces.

Step 3: Make the Dressing
In a small bowl, whisk together olive oil, balsamic vinegar, lemon juice, minced garlic, dried oregano, and Dijon mustard. Season with salt and pepper to taste.

Step 4: Combine Ingredients
In a large mixing bowl, combine cooled rice with chopped vegetables, olives, beans (if using), and fresh herbs.

Step 5: Add the Dressing
Pour dressing over the salad mixture and toss gently to ensure everything is evenly coated.

Step 6: Finish and Chill
Fold in crumbled feta cheese and toasted pine nuts. Cover and refrigerate for at least 30 minutes to allow flavors to meld.

Step 7: Serve
Remove from refrigerator, give it a final toss, and serve chilled or at room temperature.

Notes

  • Rice texture matters: Cook brown rice in plenty of salted water and avoid overcooking.
  • Make ahead: Salad improves with time. Prepare up to 24 hours in advance for even more flavor.
  • Adjust ratios: More vegetables = lighter salad. More rice = more substantial.
  • Seasonal variations: Adapt vegetables based on what’s fresh and in season.
  • Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
  • Refresh leftovers: Add a splash of lemon juice or olive oil before serving again.

Find it online: https://juicymeatrecipes.com/italian-brown-rice-salad-recipe-healthy-flavorful-filling/