Vegetable Salad With Brown Rice

This wholesome Mediterranean-style salad transforms simple pantry staples into a vibrant, satisfying meal. The base of chewy brown rice provides a hearty texture that absorbs the bright, zesty flavors of the lemon and olive oil dressing. Shredded carrots and unpeeled zucchini add essential crunch and fresh earthiness, while dried parsley and thyme infuse the dish with aromatic warmth. It is an excellent choice for a light lunch, a picnic side, or a healthy dinner option. The dish is naturally vegan and gluten-free, making it accessible for many dietary needs. Serve it warm or cold, as the flavors meld beautifully over time, making it a great candidate for meal prep.

Cuisine: Mediterranean

Courses: Salads

Difficulty: Intermediate

Servings: 4

Calories: 262.1

Dietary: Gluten-free, Vegan, Vegetarian

Description

This wholesome Mediterranean-style salad transforms simple pantry staples into a vibrant, satisfying meal. The base of chewy brown rice provides a hearty texture that absorbs the bright, zesty flavors of the lemon and olive oil dressing. Shredded carrots and unpeeled zucchini add essential crunch and fresh earthiness, while dried parsley and thyme infuse the dish with aromatic warmth. It is an excellent choice for a light lunch, a picnic side, or a healthy dinner option. The dish is naturally vegan and gluten-free, making it accessible for many dietary needs. Serve it warm or cold, as the flavors meld beautifully over time, making it a great candidate for meal prep.

Ingredients

2 cups Cooked brown rice
1/2 cup Shredded carrots
1/2 cup Shredded unpeeled zucchini
2 tablespoons Finely chopped onions
2 tablespoons Lemon juice
1 tablespoon Olive oil
1 tablespoon Dried parsley flakes
1/2 teaspoon Dried thyme
1/4 teaspoon Salt
Pepper to taste

Directions

1
Ensure the brown rice is cooked and cooled to room temperature or slightly warm.
2
Peel the carrots and shred them using a box grater or food processor.
3
Leave the skin on the zucchini and shred it into small pieces.
4
Finely chop the onions to distribute flavor evenly throughout the salad.
5
In a large mixing bowl, combine the cooked brown rice, shredded carrots, shredded zucchini, and chopped onions.
6
Sprinkle the dried parsley, dried thyme, salt, and pepper over the rice and vegetable mixture.
7
Drizzle the olive oil and lemon juice over the salad.
8
Toss everything gently but thoroughly until all ingredients are evenly coated with the dressing.
9
Serve immediately or chill for 15 minutes to allow flavors to meld.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 262.1kcal

% Daily Value *
Total Fat 5.8g9%
Saturated Fat 0.9g5%
Cholesterol 0.0mg0%
Sodium 1280.8mg54%
Total Carbohydrate 51.1g18%
Dietary Fiber 9.6g39%
Sugars 3.4g
Protein 7.3g15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: brown rice, salad, vegetable, zucchini, carrots, lemon, olive oil, herbs, mediterranean, vegan, healthy, lunch, side dish, fiber, gluten free, meal prep, grain bowl, fresh, light, wholesome

Read it online: https://www.chefs-mate.com/recipe/vegetable-salad-with-brown-rice-3-pts/