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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
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Course: Main Course, Side Dish
Cuisine: International
Prep Time: 30 minutes
Total Time: 30 minutes
Servings: 8 servings
Calories: 473kcal
Author: Maretha Corbett

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.

**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