Brown Rice Salad brings together the nutty flavor of brown rice with crisp cucumbers, roasted red peppers, sun-dried tomatoes, red onion, parsley, and crumbled feta cheese, all tossed in a flavorful lemon dressing.
Our Favorite Brown Rice Salad
Grains are a great way to add some satiating power, flavor, and texture to a salad. Brown rice is a perfect choice for this, as it has a nutty flavor and pleasant chewiness, and it is also packed with nutrients. Brown rice is a great source of fiber, vitamins, minerals, and even protein, which makes it a great way to stay fuller for longer.
We’ve made salads with quinoa, lentils, wild rice, bulgur, and farro, but it’s time to try brown rice in a salad! This recipe is perfect because unlike most greens salads, it will last (even dressed) for several days in the fridge. The absence of salad greens means that the dressing won’t wilt the salad and it will keep fresh longer.
The best part of this Mediterranean-inspired recipe is that it’s versatile and can be tailored to your taste. You can add or omit ingredients as you prefer. It’s also a great dish to make in advance and enjoy as a lunch or dinner option. Not only is this dish delicious, but it’s also a great option for those looking to add more whole grains to their diet.
The Secret To Perfect Brown Rice: Boil It!
Boiling brown rice is a great way to cook it because it allows for more even and consistent cooking. When brown rice is boiled, the water is able to penetrate the tough outer layer of the rice and cook the inside evenly. This results in a more tender and fluffy texture. And this is just how we want it for this Brown Rice Salad!
Steaming brown rice, on the other hand, can lead to under or over-cooking because the steam may not be able to penetrate the tough outer layer of the rice as effectively. Additionally, steaming rice can also cause the rice to clump together, resulting in a less desirable texture.
A few tips:
- When boiling brown rice, it’s important to use a large enough pot so that the rice has enough room to move around freely, and the water can fully cover the rice.
- I also recommended rinsing the rice before cooking to remove any excess starch. This will help in preventing the rice from sticking together.
- One important step when boiling brown rice: salt the water. Salting the water helps to season the rice as it cooks and gives it a more balanced and full flavor. When the water is salted, the salt penetrates the rice grains, seasoning it from the inside out. This is especially important for brown rice, as it has a nuttier and earthier flavor than white rice, and salting the water helps to bring out its full flavor potential.
- We like to use about 1 teaspoon of salt for every 4 cups of water when boiling brown rice.
- It’s also important to keep in mind that when you are adding the salt, you should add it before the rice and bring the water to a boil. If you add the salt after the rice, it can cause the rice to clump together and not cook evenly.
- Once the rice is finished cooking, cool completely before adding it to the salad. If the rice is still warm, it will wilt the vegetables and can affect the texture of the salad.
Brown Rice Salad Recipe Tips
- When preparing the vegetables for the salad, make sure to dice them finely and evenly. This will make the salad more manageable to eat and will allow the flavors to meld together more easily.
- Use a wide-mouth jar to make the dressing. This will make it easy to combine all the ingredients together.
- Use fresh lemon juice in the dressing; bottled lemon juice doesn’t pack the same flavor as fresh, and lemon is one of the main flavors here. The dressing also benefits from lemon zest which is another reason to use fresh lemon.
- A few kitchen tools make recipe prep a breeze — we love zesting the lemon with a microplane and then juicing with this citrus juicer.
- Be sure to taste and adjust the seasoning of the salad before serving. You may need to add more salt, pepper, or lemon juice to taste.
Variations
Switch Things Up!
- Add other fresh vegetables such as sweet bell peppers, cherry tomatoes, or snap peas.
- To make this salad dairy–free, leave out the cheese or use a vegan feta cheese.
- Swap out the lemon vinaigrette for a Greek salad dressing.
- If you want to make this Brown Rice Salad a complete meal, add some protein like grilled chicken, grilled flank steak, shrimp, chickpeas, or tofu.
- Add some chopped fresh cilantro, dill, or basil in addition to or instead of the parsley.
- Add some diced avocado for a creamy and rich addition.
- Top with some toasted nuts like pine nuts, pepitas, or almonds for a crunchy contrast.
- You can also switch up the grain by using quinoa, bulgur, farro, or barley instead of brown rice for a different texture and nutritional profile.
Brown Rice Salad Ingredients
- Cucumber: Cukes add a fresh and crisp texture. English or Persian cucumbers are a superior choice due to their less bitter taste, fewer seeds, and thin skin that doesn’t need to be peeled. They’re more flavorful and crispier than regular cucumbers.
- Roasted red peppers: You can buy jars of roasted red peppers at the store; they are usually near things like pickles, capers, and artichoke hearts. We love the smoky flavor and texture roasted red peppers bring to this salad. If you prefer, chopped red pepper is also delicious in this salad recipe.
- Sun-dried julienne-cut tomatoes with herbs: These add a sweet and tangy flavor, as well as a chewy texture to the salad. The herbs in the tomatoes add flavor, and the julienne cut saves chopping time.
- Red onion: This ingredient adds a sharp and slightly sweet flavor, and provides a nice crunch to the dish. To remove its “bite,” soak it in cold water for 5-10 minutes before adding to the salad.
- Parsley: Parsley adds a fresh and herby flavor. Use flat-leaf Italian parsley instead of curly parsley for more flavor.
- Feta cheese: Feta cheese adds a tangy and salty flavor to the salad. It also provides a creamy texture and a nice contrast to the other ingredients.
- Optional: Kalamata olives add a briny and slightly bitter flavor to the salad, and provide a nice contrast to the flavors of the dish.
Storage
Storage
This Brown Rice Salad is best enjoyed fresh, but it’s still delicious for a few days after making it. When stored in an airtight container in the refrigerator, it will last for up to 3-4 days. However, it’s worth noting that the rice and vegetables may lose some of their texture and flavor over time.
To ensure the best flavor and texture, store the red onion and feta cheese separately from the rest of the salad. Storing them separately can help to maintain their texture and flavor for longer. The red onion can release liquids and overpower the salad’s flavor, while the feta cheese can become mushy and lose its texture if left in the dressing for too long. Adding them to the salad just before serving will ensure the best quality and flavor.
Brown Rice Salad FAQs
What can I add to brown rice for extra flavor?
Add salt! Cooking rice it without salt is a huge miss when it comes to flavor . Additionally, the flavorful lemon dressing adds loads of flavor to brown rice!
What goes well with brown rice?
If you have extra brown rice after making this salad, it’s a great grain to have on hand! Brown rice pairs well with a variety of dishes such as stews, curries, and grilled meats. It also goes well with vegetables and beans.
What happens if you don’t rinse brown rice before cooking?
If you don’t rinse brown rice before cooking, it may have a powdery texture and a less appealing taste. Rinsing removes excess starch and potential dirt from the rice.
Can I use white rice instead of brown rice for this salad?
Yes, you can use white rice instead of brown rice for this salad, but keep in mind that brown rice is a whole grain and has more fiber and nutrients than white rice. There is also a bit less flavor without the nuttiness coming from the brown rice.
More Mediterranean-Inspired Favorites:
- Mediterranean Pasta Salad with baby spinach
- Mediterranean Wrap with sun-dried tomatoes
- Pita Chips baked or air fried
- Chicken Orzo made in one pot
- Mediterranean Tuna Salad with a lemon vinaigrette
Brown Rice Salad
Equipment
- Large pot
- Wide-mouth jar or other sealable container
Ingredients
- 1 cup uncooked long-grain brown rice rinsed and drained, see note 1
- Salt and pepper
- 1 cup diced cucumber see note 2
- 2/3 cup finely diced roasted red peppers see note 3
- 1/2 cup finely diced sun-dried tomatoes see note 4
- 2/3 cup finely diced red onion 1 small
- 1/3 packed cup finely diced fresh parsley
- 1/2 cup crumbled feta cheese
- kalamata olives optional, thinly sliced
Lemon Dressing
- 1 lemon
- 2 tablespoons red wine vinegar
- 1 tablespoons Dijon-style mustard
- 1/2 teaspoon dried Italian seasoning
- 1/4 teaspoon garlic powder
- 1/4 cup olive oil
- 1-1/2 teaspoons honey
Instructions
- Rice: In a large pot, bring 8 cups water to a boil. Once boiling, add 2 teaspoons salt to the water to season. Add rinsed and drained rice to the pot, and boil it uncovered until tender. (Cooking times vary depending on the type of rice: medium/long-grain rice takes around 30–35 minutes. Brown basmati rice takes around 12–18 minutes.) Before draining rice, taste a piece to be sure it is cooked to your liking. Drain rice well in a colander, then pour it back into the (completely dry) pot. Cover pot with a lid and let stand at room temperature 15 minutes to steam. Remove lid, fluff rice with a fork, and let cool completely before using it in the salad. (Either pop it in the fridge or let stand at room temperature.)
- Dressing: Zest and juice lemon to get 1/4 teaspoon zest and 1-1/2 tablespoons juice. Add lemon zest and juice with all dressing ingredients to a wide-mouth jar and season to taste (I add 1/4 teaspoon salt and 1/2 teaspoon pepper). Seal and shake well to combine. Store dressing in fridge until ready to use, giving it a good shake before dressing the salad.
- Salad: To prepare salad ingredients, finely dice cucumber, red pepper, sun-dried tomatoes, red onion, and parsley. Add diced vegetables to the cooled rice; if desired, add some thinly sliced kalamata olives as well. Pour dressing over salad (adding as much as you’d like), and gently toss everything together. Taste salad and adjust seasonings as needed, keeping in mind that the feta cheese will add some saltiness. Top individual servings with cheese, adding as much as you’d like.
Video
Recipe Notes
- To remove the “bite” of red onion, soak the diced onion in cold water for 5–10 minutes before adding to the salad.
- Make sure to grab flat-leaf Italian parsley instead of curly parsley for more flavor.
- When making the dressing, a few kitchen tools make prep a breeze—I love zesting the lemon with a microplane and juicing with this citrus juicer.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
