• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipe Index
  • About me
  • Subscribe

The Cinnamon Jar logo

menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipe Index
  • About me
  • Subscribe
    • Instagram
    • Pinterest
  • ×
    Home » Salads

    Published: Jan 23, 2023 · Modified: Feb 20, 2023 by Maretha Corbett

    Fragrant brown rice salad

    Jump to Recipe
    5 from 31 votes

    This fragrant, healthy brown rice salad recipe boasts a rainbow of flavours, colours and textures, all brought together with a fragrant orange, honey and mustard dressing.

    It is a delicious and nutritious salad, rich in protein and fibre and low in saturated fat.

    This easy recipe yields a generous salad, perfect as a side dish for barbecues or summer picnics. It is versatile, allowing for endless substitutions and additions. We absolutely love it!

    For more healthy salad recipes, have a look at this sweet potato and kale salad, or this filling Panzanella Toscana salad.

    A large bowl with brown rice salad with a smaller bowl next to it.
    Jump to:
    • What's to love about this recipe
    • Key ingredient notes and substitutions
    • How to make this recipe - Quick summary
    • Additions
    • Pairs well as a side salad with..
    • Make this a vegan brown rice salad
    • Storage
    • More healthy, quick meals
    • Recipe

    What's to love about this recipe

    • This recipe is both healthy and nutritious, with a low saturated fat content.
    • Delightful nutty flavour and crunch from the pecan nuts.
    • Very filling, makes a satisfying meal and can be enjoyed as a main dish on it's own.
    • Fresh and bright.
    • A cold rice salad makes an ideal packed lunch.
    • The slight sweetness from the honey, raisins and apricots makes it appealing to kids.
    • Recipe makes a big batch but can easily be scaled up and down.
    • It is gluten-free and suitable for vegetarians (swap the honey for maple syrup).
    • Great way to use up a variety of fresh veggies that you have in your fridge.

    Key ingredient notes and substitutions

    **Please see the recipe card at the bottom of this post for the full recipe and list of ingredients.

    Honey

    The honey adds a lovely sweetness to the salad dressing. You don't need to use expensive honey like Manuka, any type of honey will work just fine.

    For a vegetarian dressing, swap the honey for maple syrup.

    Olive oil

    Either virgin olive oil or extra virgin olive oil will work.

    Dijon mustard

    The mustard gives the salad dressing a deeper flavour and a gentle kick of heat.

    You can also use wholegrain mustard as an alternative. The small mustard seeds look particularly attractive in the salad.

    Fresh oranges

    When zesting the oranges, be careful to only remove the outer orange part of the peel and avoid the white pith underneath, as it can taste bitter.

    Remember to zest the oranges before juicing them!

    Red onion

    You can also use white onion, brown onion or shallots.

    Brown rice

    You can also make this salad using a whole grain brown rice and wild rice blend, which creates a lovely combination of flavours and textures.

    If you'd like something unique, you can incorporate black rice into the salad. All the bright colours from the veg look smashing against the black!

    You can make this salad with white rice too, but brown rice should remain the first choice. It's quite a rustic salad that's better suited to the textures and flavours of brown rice.

    Vegetable stock

    To make things more convenient, we use vegetable stock cubes in this recipe. However, if you prefer, you can make your own stock from scratch.

    Red pepper

    Red bell peppers (red capsicum) adds a pop of colour and just looks beautiful in the salad, but you can also use orange, green and yellow bell peppers.

    Dried apricots

    If you don't have apricots on hand, you can easily substitute them with dried peaches. They will provide a similar sweet and fruity flavour to the salad.

    Sultanas

    You can use raisins instead of sultanas if you prefer. Both options will give the salad a bit of sweetness and chewiness.

    Pecan nuts

    Instead of pecan nuts, you can use any nuts of your choice, such as walnuts, pistachios, almonds, cashews etc. Don't skip on the nuts though, they add such a nice crunch to the salad.

    Tinned corn

    We use tinned corn in this recipe for its convenience. However, if you have cooked corn on the cob available, you can strip the kernels from it and use them instead.

    You can also use frozen corn, just thaw and drain it thoroughly first.

    Coriander

    If you're not a fan of coriander, you can substitute it with flatleaf parsley or even add parsley as an additional herb to the salad.

    Also consider adding fresh basil or fresh dill. They all provide a fresh and herbaceous flavour to the salad.

    How to make this recipe - Quick summary

    To make the dressing:

    • In a small bowl, whisk together all the dressing ingredients and set aside.

    To make the rice:

    • In a large saucepan, heat the oil and fry the onions together with the cumin and cinnamon until soft and translucent.
    • Combine the dry rice with the onions and stir well to ensure that every grain of rice is coated in the aromatic onions, spices and oil.
    • Add the vegetable stock and salt. Cover the saucepan with a tightfitting lid.
    • Cook the rice until it is fully cooked and has absorbed all the water.

      Top tip: To check if the rice is done, take a few grains and gently press them between your fingers. The rice should be tender and easily break apart.
    • Transfer the cooked rice to a large bowl and pour the salad dressing over the hot rice. Mix well, ensuring the rice is coated evenly. Allow it to cool to room temperature.

    To assemble the brown rice salad:

    • Add the chopped red peppers, dried apricots, sultanas, pecan nuts, corn and chopped coriander to the cooked and cooled rice. Combine well and serve.

    Additions

    Consider adding the following optional ingredients to the salad:

    • Edamame beans.
    • Sesame seeds or roasted pine nuts.
    • Cherry tomatoes.
    • Red cabbage.
    • Black olives (Kalamata olives).
    • Seeds like pumpkin and sunflower seeds.
    • Feta cheese, halloumi or mozzarella cheese.
    • Dried cranberries.
    • Spring onions, or green onions.
    • Black beans.
    • Roasted sweet potato.
    • Crisp cucumbers.
    • A tablespoon of lemon juice.
    • Freshly ground black pepper.

    Pairs well as a side salad with..

    • A barbeque.
    • Roast chicken, beef and pork.
    • Fish and seafood.
    • With sandwiches or wraps, like this posh fish finger sandwich.
    • Pea fritters.
    • Fish goujons.
    • Chicken rissoles.

    Make this a vegan brown rice salad

    All the ingredients in the salad are already vegan-friendly. The only substitution you need to make is for the honey, which can be replaced with maple syrup.

    Storage

    The rice salad will keep well in the fridge for up to 24 hours when stored in an airtight container.

    It's equally good served cold from the fridge, or at room temperature. Do not leave it outside in the warm for longer than 2 hours.

    It's not suitable for freezing.

    Subscribe logo.

    More healthy, quick meals

    • Tuna pesto pasta in a white bowl with a bowl of parmesan and a drink.
      Tuna pesto pasta
    • Spaghetti Arrabiata served in a pasta bowl.
      Spaghetti Arrabiata
    • Four pea fritters in a bowl with a portion of couscous. and a dollop of greek yoghurt.
      Easy green pea fritters
    • Two bowls of chicken stir fry on a white background with chopsticks
      Satay chicken stir fry

    Recipe

    A large bowl with brown rice salad with a smaller bowl next to it.

    Healthy brown rice salad

    This healthy brown rice salad recipe boasts a rainbow of flavours, colours and textures, all brought together with a fragrant orange, honey and mustard dressing.
    It is a delicious and nutritious salad, rich in protein and fibre and low in saturated fat.
    5 from 31 votes
    Print Recipe
    Course: Main Course, Side Dish
    Cuisine: International
    Prep Time: 30 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 8 servings
    Calories: 473kcal
    Author: Maretha Corbett
    Prevent your screen from going dark

    Ingredients

    For the dressing

    • 30 millilitres honey
    • 60 millilitres olive oil
    • 1 tablespoon Dijon mustard - or whole grain mustard
    • 2 teaspoons minced garlic
    • zest from two oranges
    • 75 millilitres orange juice

    For the rice

    • 1 tablespoon olive oil
    • 150 grams red onion - finely chopped
    • 0.5 teaspoon ground cumin
    • 1 teaspoon ground cinnamon
    • 500 grams brown rice
    • 1000 millilitre vegetable stock
    • 0.5 teaspoon salt

    For the salad

    • 120 grams red pepper - chopped into small cubes
    • 100 grams dried apricots - chopped
    • 100 grams sultanas
    • 50 grams pecan nuts - roughly chopped
    • 150 grams tinned corn - or kernels from one corn cob
    • large handful of coriander - chopped

    Instructions

    Make the dressing

    • Whisk together all the ingredients for the dressing and set aside.

    Make the rice

    • Heat the olive oil in a large saucepan over a medium heat.
    • Add the red onion, cumin and cinnamon into the saucepan and fry until the onions are soft and translucent.
      If the onions are browning too fast, turn the heat to low.
    • Combine the dry rice with the onions and stir well to ensure that every grain of rice is coated in the aromatic onions, spices and oil.
    • Add the vegetable stock and salt and give it a quick stir.
    • Turn the heat to low. Cover the saucepan with a tightfitting lid.
    • Cook the rice until done and all the water has been absorbed. About 20-25 minutes.
      Top tip: To check if rice is done, take a few grains and gently press them between your fingers. The rice should be tender and easily break apart.
    • Transfer the cooked rice to a large salad bowl and pour the dressing over the hot rice. Mix well, ensuring the rice is coated evenly with the dressing.
      Allow the rice to cool to room temperature.

    Assemble the salad

    • Add the chopped red pepper, dried apricots, sultanas, pecan nuts, corn and chopped coriander to the cooled rice. Combine and serve.
    SUBSCRIBE TO OUR NEWSLETTER

    **Nutritional data disclaimer**

    Please keep in mind that the nutritional information provided below is calculated by a third party and we cannot guarantee the accuracy. We try our best to give you the most accurate information, but we do not take responsibility for errors that may be present. Also, the nutritional value of the recipe may change depending on the exact brands and products used. We recommend that you consult with a qualified healthcare professional or registered dietitian for personalised advice on your dietary needs.

    Nutrition

    Calories: 473kcal | Carbohydrates: 80g | Protein: 7g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Sodium: 673mg | Potassium: 563mg | Fiber: 5g | Sugar: 23g | Vitamin A: 1261IU | Vitamin C: 27mg | Calcium: 52mg | Iron: 2mg

    For food safety advice, including guidance on food allergies

    More Salad Recipes

    • Taboule salad on a white oval plate, scattered with pomegranate seeds.
      Taboule - Quick and easy traditional Lebanese salad
    • Two bowls of pasta fredda on a blue background.
      Pasta fredda - Cold Italian pasta salad
    • Sushi salad in a white bowl with extra bowl of ginger, salad dressing and nori strips.
      Sushi salad - Deconstructed sushi bowl
    • Watermelon lollies designs laying on a white background.
      Fresh watermelon lollies

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hello! I'm Maretha, an avid foodie and constant student of gastronomy. My goal is to discover, develop and share scrumptious recipes with anyone willing to join me on this vast culinary adventure!

    More about me →

    Popular recipes

    • Trinchado in a white bowl with a dish of bread rolls and a small basket of chips.
      Beef trinchado - Portuguese South African beef stew
    • Nepalese chicken curry in a white bowl with a side of yoghurt and rice.
      Nepalese chicken curry
    • Curry noodle salad in two white bowls.
      Curry noodle salad (kerrie noedelslaai)
    • Sultana cake on a paper doily with a few sliced pieces and a cup of tea on the side.
      The best sultana cake
    • Gyoza sauce in a bowl with a Goyza dumpling being dipped into it.
      Quick Gyoza dipping sauce
    • Marshmallow crème with stiff peaks on a balloon whisk
      How to make marshmallow fluff without corn syrup
    • Coconut rice in a white bowl on a wooden background. The rice is topped with chopped coriander and slices of lime,
      Coconut basmati rice
    • Easy South African bobotie in a white dish on a grey background.
      Easy South African bobotie

    Latest recipes

    • Three bowls of Melkkos on a blue background.
      Pikkie's Melkkos Recipe
    • Frangipane mince pies packed in a Christmas tree shape on a brown background.
      Frangipane Mince Pies Recipe - Easy and Elegant
    • Christmas cake on a white cake stand with a sugared rosemary wreath for decoration.
      Easy Christmas Cake Recipe - A moist, traditional fruit cake
    • Cooked Pigs in blankets on a baking tray next to a bottle of whiskey.
      The Best Pigs in Blankets with a Whiskey and Honey Glaze
    • Apple sponge cake on a wooden background with one slice of cake on a plate.
      Caramelised Apple Sponge Cake with Streusel Topping
    • A bowl of vetkoek next to a plate with one vetkoek, drizzled in golden syrup.
      Vetkoek Recipe
    • Curried mince in a black cast iron pan with a baking tin full of vetkoek.
      Curried Mince Recipe for Vetkoek
    • Various dips for poppadoms in snall bowls on a gold tray, surrounded by poppadoms.
      Dips for Poppadoms

    Footer

    ↑ back to top

    Privacy Policy

    Subscribe to our newsletter

    • Instagram
    • Pinterest

    Copyright © 2023 The Cinnamon Jar. All rights reserved.

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
    Do not sell my personal information.
    Cookie SettingsAccept
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT