Brown Rice Salad

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If you're accustomed to white rice, making the switch to brown suddenly can cause a taste bud rebellion - it certainly did for me. Once you've acquired a taste for brown rice, it's likely you'll never go back to white for all the health benefits it has. In one of my efforts to bring my family to eat brown rice, was born this Salad recipe after searching through various blogs. The inspiration coming from Sailu, who started this new year with her Brown rice salad. 

Brown Rice and Apple Salad 1

Brown rice is an excellent source of manganese, and a good source of the minerals selenium and mangnesium. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.

List of Ingredients:
  1. 2 ½ cups brown rice, cooked 
  2. ½ cup finely diced carrots 
  3. ½ cup finely diced apple
  4. ½ cup finely chopped red onion 
  5. teaspoon garlic, minced 
  6. 1 cup frozen peas 
  7. 1cup frozen corn 
  8. ¼ cup fresh cilantro, chopped

For The Vinaigrette:
  1. 1 tablespoon honey
  2. 2 tablespoons extra virgin olive oil
  3. ½ cup fresh squeezed lemon juice 
  4. ½ teaspoon red chile pepper flakes
  5. ¼ teaspoon salt


In a large bowl, mix rice, vegetables and herbs. In a small bowl, mix vinaigrette ingredients. Drizzle rice, vegetables and herbs with dressing and mix well. Refrigerate for an hour.  Finally, while serving add some coarsely chopped toasted walnuts.  

TIPS: Brown rice does take a little longer to cook than white rice, but the time isn't much longer if rice is pre-soaked for a while before cooking. Finely diced vegetables of your choice can be added.


  1. delicious salad :)
    I have recently started using brown rice and was looking for recipes - thank you :)

  2. Never made Salad with Brown rice, very flavorful and look like spring in bowl!

  3. This salad looks good and the different flavors with the crunch of brown rice shoud be good, but I am not a big fan of cold salads.

    I agree, brown rice needs a little extra something. It works great in fried rice. Of late I have been making a lot of dal rice with it and the family has taken to it.

  4. Salad with brown rice is a great idea! I am still little sceptical about usign brown rice in daily food even though I know the health benefits. :)

  5. Healthy salad..nice idea..

  6. Healthy salad indeed Cilantro, I have bookmarked.

  7. i actually prefer brown rice for the taste 'cos i grew up eating red rose matta rice from kerala. lovely salad.

  8. Healthy, Colourfull Salad! Sweetness of apple should be the highlight!

  9. Lovely, colorful salad. I have a pack of wild rice I need to find some use for so maybe this is where I am headed

  10. looks healthy and attractive. nice recipe

  11. I try to squeak in brown rice whenever I can. Salad looks lovely n healthy.

  12. This could be a lovely meal for a mid day full of nutritious and fat less things.I love the recipe and going to make it my staple...thanks for sharing.

  13. Hi,

    Salad looks so tempting. Will try it soon. I usually make a kind of porridge with brown rice (1 cup), moong dhal (litle less than 1/2 cup), garlic, jeera, cilantro, carrot, beans, cabbage, corn, spinach, capsicum, tomato. Put little oil, add jeera and garlic, add veggies, fry a bit. Add salt and freshly grounded pepper. Add moong dhal and brown rice, 5 cups of water and allow 5 to 6 whistles in pressure cooker. Open lid and garnish with cilantro. U can enjoy this one with whole grain bread, fish fry, omlette or just like that...

  14. Thank You Krithiga,
    I will try your recipe soon and post it in my blog.

  15. With the help of this recipe my first attempt at rice salad was a complete success. I used fresh peas and some leftover corn that had been grilled on the cob. The peas and garlic were cooked along with the rice. Also, per a friend's advice, I put the salad together while the rice was still warm to ensure that it would draw up most of the moisture, then let cool to room temp before refrigerating overnight. It was so good my family had devoured it by the third day.

    The vinaigrette was delicious and is definitely one I'll be using in other recipes and tinkering with over time.

    Thank you for sharing this delightful recipe.

  16. I am happy to find this post useful for me, as it contains lot of information. I always prefer to read the quality content and this thing I found in you post. Thanks for sharing.


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