Brown rice salad
Discover a delicious and nourishing Brown Rice Salad recipe featuring roasted pumpkin, crunchy pecans, sweet dried cranberries, fresh basil leaves, and a tangy orange and vinegar dressing. Perfect for a wholesome meal or a vibrant side dish!
- 27 Feb 2025
- Cook time 40 min
- Prep time 10 min
- 6 Servings
- 9 Ingredients
Brown rice salad is a nutritious and flavorful dish that combines hearty brown rice with roasted pumpkin, crunchy pecans, tart dried cranberries, and fresh basil. This salad is both wholesome and delicious, making it perfect for a healthy meal. Follow these instructions for a delightful and balanced salad that you can enjoy as a main course or a side dish.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Spread the diced pumpkin onto a baking sheet.
- Drizzle with 2 tablespoons of olive oil, and toss to coat evenly.
- Season with salt and pepper to taste.
- Roast in the preheated oven for about 25-30 minutes, or until the pumpkin is tender and has started to caramelize. Stir halfway through cooking to ensure even roasting. Set aside to cool.
- In a medium pot, bring 2 cups of water to a boil.
- Add the brown rice, then reduce the heat to low. Cover and let it simmer for about 45 minutes or until the rice is tender and the water is absorbed.
- Remove from heat and let it sit covered for 10 minutes. Fluff with a fork and let it cool.
- While the rice and pumpkin are cooling, toast the pecans in a dry skillet over medium heat for a few minutes until fragrant. Be careful not to burn them. Once toasted, roughly chop the pecans.
- Finely chop the shallots.
- Tear the basil leaves into bite-sized pieces.
- In a small bowl, whisk together the remaining olive oil, orange juice, and vinegar. Season with salt and pepper to taste.
- In a large bowl, combine the cooked brown rice, roasted pumpkin, toasted pecans, dried cranberries, chopped shallots, and basil leaves.
- Pour the dressing over the salad and gently toss to combine thoroughly.
- Taste and adjust the seasoning if needed. Serve the salad at room temperature or chilled. Enjoy your nutritious and flavorful Brown Rice Salad!
Tips:
- Pre-roast the pumpkin: Cutting the pumpkin into even cubes will ensure they roast evenly. Toss them in olive oil, salt, and pepper before roasting for enhanced flavor.
- Cook the brown rice ahead: Save time by cooking the brown rice in advance. Cool it completely before mixing with other ingredients to avoid a mushy salad.
- Toast pecans: Toasting the pecans will bring out their nutty flavor. Simply place them in a dry pan over medium heat for a few minutes until golden and fragrant.
- Fresh herbs: Using fresh basil leaves instead of dried ones will give your salad a more vibrant and refreshing taste.
- Adjust sweetness: If you prefer a less sweet salad, reduce the amount of dried cranberries or choose a variety with no added sugar.
- Prepare the dressing: Mix orange juice with vinegar and olive oil, then season with salt and pepper. Adjust the acidity to your taste by adding more or less vinegar.
- Serve chilled: This salad tastes best when served cold or at room temperature, allowing the flavors to meld together.
Congratulations! You've just created a vibrant and tasty brown rice salad. Enjoy the burst of flavors and textures from the sweet roasted pumpkin to the crunchy pecans and the tangy dressing. This salad is perfect for potlucks, family dinners, or as a nutritious meal prep option. Feel free to tweak the recipe to suit your taste or add other favorite ingredients. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 290kcal | 14% |
| Protein | |
| Protein 4.98g | 3% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 3.93g | 10% |
| Sugar 14g | 14% |
| Fat | |
| Fat 22g | 26% |
| Saturated 2.76g | 9% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 340ug | 38% |
| Choline 22mg | 4% |
| Vitamin B1 0.34mg | 28% |
| Vitamin B2 0.15mg | 12% |
| Vitamin B3 3.20mg | 20% |
| Vitamin B6 0.29mg | 17% |
| Vitamin B9 33ug | 8% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 13mg | 15% |
| Vitamin E 1.52mg | 10% |
| Vitamin K 7ug | 6% |
| Minerals | |
| Calcium, Ca 36mg | 3% |
| Copper, Cu 0.36mg | 40% |
| Iron, Fe 1.56mg | 14% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 190mg | 16% |
| Potassium, K 490mg | 14% |
| Selenium, Se 7ug | 13% |
| Sodium, Na 3.76mg | 0% |
| Zinc, Zn 1.60mg | 15% |
| Water | |
| Water 120g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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