Not only does this healthy brown rice salad looks beautiful, but it is seriously delicious. Brown rice is a healthy grain. What’s more, the basmati brown rice is so easy to make. It can be made up to a day in advance. The grain comes out perfectly every time with a two to one ratio of rice to liquid. Additionally basmati brown rice has a slight nutty flavor. Another great selection of rice that can be substituted in the recipe is Jasmine Brown Rice. The flavor is a bit different, more sweet and buttery, but it works as a perfect substitute.
Furthermore, the combination of vegetables coupled with the light and delicious vinaigrette adds a delightful texture and taste. Hence this is one salad you will keep coming back for more. What’s more, meat eaters can add a hearty serving of grilled chicken, shrimps or fish, like salmon to make it a heavier meal.
Besides the eye appeal of the salad, the taste of the lime grape seed oil vinaigrette will leave you wanting more. Additionally, the vinaigrette does not over power the nutty taste of this healthy brown rice salad. Be sure to reserve left over vinaigrette to drizzle on a green toss salad.
Equally important as the vinaigrette selection, is the choice of vegetables. Haricot vert (or string beans), carrots, grape or cherry tomatoes are the perfect combination. Be sure to blanch the beans and carrots. The roasted chickpeas added a perfect crunch. The fresh basil leaves and scallions brightened the overall flavor. Enjoy and Happy Cooking!
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Healthy Brown Rice Salad
This easy basmati brown rice salad is healthy and super delicious. It is a plant-based vegetarian and vegan friendly dish. Eat it for a light lunch or dinner.
Ingredients
For the Rice:
- 1 cup basmati brown rice
- 2 cups water or vegetable stock
- 1 teaspoon salt
For the vinaigrette:
- 2 tablespoons shallots finely minced
- 1 small garlic clove grated
- 2 teaspoons fresh oregano finely minced
- 1/2 teaspoon ground cumin
- 1 teaspoon vegan friendly honey (can use raw organic honey if not vegan/vegetarian)
- salt and freshly ground black pepper
- 3 tablespoons freshly squeezed lime juice
- 1/2 cup plus 1 tablespoon grape seed oil
For the vegetables:
- 6 ounces Haricot vert blanched and cut into bite size pieces
- 2 medium carrots peeled, diced and blanched
- 8 ounces grape tomatoes halved
- 2 scallions chopped
- 1/4 medium red onion peeled and thinly sliced
- 1 cup fresh basil leaves
- salt and freshly ground black pepper to taste
For the Roasted Chickpeas:
- 15 ounces canned chickpeas rinsed thoroughly
- 1/2 teaspoon ground cumin
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon ground turmeric
- 2 tablespoons extra virgin olive oil
- salt and freshly ground black pepper
Instructions
FOR THE RICE:
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In a 2 quart saucepan, add the rice, salt and stock. Bring to a boil using high heat. Cover, reduce heat to low and simmer 35 minutes. Turn off the stove and let rest, covered, for 10 minutes. Fluff with a fork and allow to cool.
FOR THE ROASTED CHICKPEAS, simultaneously while the rice is cooking
PREHEAT OVEN 450F DEGREES
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Line a sheet pan with parchment paper.
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Add the chickpeas to the sheet pan. Season with remaining ingredients. Mix to coat thoroughly.
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Roast 10 to 15 minutes in the preheated oven. Remove and set aside until cooled.
Make the vinaigrette, simultaneously while the rice and chickpeas are cooking
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Add all the vinaigrette ingredients, except the oil, into a large enough measuring cup, Whisk to combine. Drizzle in the grapeseed oil while whisking. Whisk until emulsified. Set Aside.
ASSEMBLE THE SALAD:
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Once the rice is cooled enough to handle the veggies without wilting them, assemble the salad.
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In a large salad bowl, add the rice. Add 1 to 2 tablespoons vinaigrette to the rice. Mix to coat the rice with the vinaigrette.
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Add in the balanced haricot vert and carrots, tomatoes, scallions, onions and basil leaves. Drizzle in 2 to 3 tablespoons vinaigrette. Toss to combine.
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Add in the roasted chickpeas. Toss.
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Serve and enjoy.
Recipe Notes
To make this a hearty meal add pan fried tofu. For meat eaters, add grilled chicken, shrimps or fish, like salmon.
This looks soooo good!! Love the healthy heaping of vegetables!! I must try!
Thanks so much. I think you’ll love it. Best Regards.