A Trip Down Memory Lane
When I first crafted the Vibrant Veggie Rice Salad, I was inspired by a picnic I had in the rolling hills of Tuscany. The vibrant, sun-soaked landscape was bursting with color, much like the salad I envisioned. The Vibrant Veggie Rice Salad became a canvas for showcasing a medley of fresh, colorful vegetables, hearty brown rice, and a zesty lemon mustard dressing. This dish, which I now often prepare for picnics and potlucks, reminds me of that picturesque Italian countryside, where every bite feels like a celebration of nature’s bounty.
Family Favorites
Growing up, family gatherings were always a feast for the senses, with dishes that delighted both the eyes and the palate. I wanted the Vibrant Veggie Rice Salad to echo that sense of joy and abundance. The crunch of fresh cucumbers, the sweetness of cherry tomatoes, and the briny bite of green olives all come together in harmony. Each time I make this salad, it takes me back to those lively family dinners, filled with laughter and love. The Vibrant Veggie Rice Salad has now become a favorite at our gatherings, loved by both the young and old alike.
Cooking with Friends
One of my fondest memories is cooking with friends in my cozy kitchen, chopping vegetables and sharing stories. The Vibrant Veggie Rice Salad was born from one such evening, where simplicity and companionship were the key ingredients. The ease of preparation and the flexibility of ingredients make it a go-to recipe for casual get-togethers. As we toss the ingredients together, the kitchen fills with the fresh aroma of herbs and the tangy scent of the dressing. It’s a dish that not only nourishes the body but also strengthens the bonds of friendship.
A Healthy Delight
In today’s fast-paced world, finding time to prepare nutritious meals can be challenging. The Vibrant Veggie Rice Salad is my answer to this dilemma. Packed with wholesome ingredients like brown rice, garbanzo beans, and a variety of vegetables, it’s a balanced meal that’s both satisfying and energizing. I often prepare this salad for meal prep, knowing that I have a healthy, delicious option ready to go. Whether for a quick lunch at the office or a light dinner at home, the Vibrant Veggie Rice Salad fits seamlessly into a busy lifestyle, making healthy eating both easy and enjoyable.
Table of Contents
Chef’s Notes- Vibrant Veggie Rice Salad
- Toasting Nuts/Seeds: Add toasted nuts or seeds like almonds, sunflower seeds, or pine nuts for extra crunch and flavor.
- Protein Addition: Pair the salad with grilled chicken, shrimp, or tofu to make it a complete meal.
- Herb Flexibility: Feel free to substitute or add herbs based on availability; parsley and cilantro are great alternatives.
- Advanced Prep: For enhanced flavors, prepare the salad a day in advance and let it marinate in the fridge overnight.
- Freshness Tip: If making ahead, keep the dressing separate until just before serving to maintain the salad’s crispness.
- Seasonal Variations: Use seasonal vegetables for variation and freshness. For example, in the summer, add fresh corn and zucchini.
- Dressing Adjustment: Adjust the sweetness and acidity of the dressing by adding more honey or lemon juice to taste.
- Cheese Substitution: For a dairy-free version, use crumbled tofu or a non-dairy cheese alternative.
Vibrant Veggie Rice Salad
Dive into this Vibrant Veggie Rice Salad, a delightful medley of whole grain rice, fresh vegetables, and a zesty lemon mustard dressing. Perfect for meal prep, picnics, and potlucks, this dish is nutritious, light, and bursting with flavor. Inspired by Italian cuisine, it’s a colorful and refreshing meal that will leave you feeling satisfied and energized. Get ready to impress your friends and family with this easy-to-make, healthy salad!
4
servings15
minutes25
minutes450
kcal10
minutes50
minutesKeep the screen of your device on
Ingredients
For the Rice Salad
2 cups uncooked brown rice
1 can garbanzo beans (drained)
1 1/2 cups grape tomatoes (quartered)
1 1/2 cups diced cucumber
1 1/2 cups diced red bell pepper
1/2 cup sliced green olives
1/2 cup drained canned corn
1 small red onion (finely chopped)
1/4 cup diced pickled vegetables
1 cup chopped fresh basil and dill
1/2 cup crumbled goat cheese (optional)
For the Dressing
1/4 cup olive oil
2 tablespoons fresh lemon juice + juice of 1/2 lemon for rice
1 tablespoon Dijon mustard
1 tablespoon honey
1 teaspoon ground coriander
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Directions
- Cooking the Rice – In a large pot, bring 1 gallon of water to a boil with 1 tablespoon of salt. Add the brown rice and cook until al dente according to package instructions (about 25 minutes). Drain the rice and spread it on a baking sheet to cool. Squeeze the juice of half a lemon over the rice.
- Preparing the Dressing – In a small bowl or jar, combine olive oil, lemon juice, Dijon mustard, honey, ground coriander, sea salt, and black pepper. Whisk or shake until well combined.
- Assembling the Salad – In a large mixing bowl, combine the cooled rice with garbanzo beans, grape tomatoes, cucumber, red bell pepper, green olives, canned corn, red onion, pickled vegetables, and fresh herbs.
- Adding the Dressing – Drizzle the prepared dressing over the rice salad and toss gently until everything is well coated.
- Serving – If using goat cheese, crumble it over the top of the salad just before serving. Serve immediately or refrigerate in an airtight container for up to 3-4 days. Allow the salad to sit at room temperature for 15 minutes before serving if refrigerated.
Equipment
- chef’s knife
- cutting board
- large pot
- baking sheet
- mixing bowls
- measuring cups and spoons
Nutrition Facts
- Calories: 450kcal
- Carbohydrates: 67g
- Protein: 11g
- Fat: 18g
- Saturated Fat: 5g
- Cholesterol: 18mg
- Sodium: 540mg
- Potassium: 540mg
- Fiber: 6g
- Sugar: 4g
- Vitamin A: 791IU
- Vitamin C: 80mg
- Calcium: 172mg
- Iron: 3mg
FAQs- Vibrant Veggie Rice Salad
Can I use a different type of rice?
Yes, you can substitute brown rice with quinoa, couscous, or wild rice for different textures and flavors.
How long can I store this salad?
The salad can be stored in an airtight container in the refrigerator for up to 3-4 days. For best results, keep the dressing separate until just before serving.
Can I make this salad vegan?
Absolutely! Simply omit the goat cheese or use a non-dairy cheese alternative to keep it vegan.
What can I use instead of pickled vegetables?
Capers, pickled onions, or even pickled jalapeños can be great substitutes for the pickled vegetables.
How can I make the salad more filling?
Add cooked proteins like grilled chicken, shrimp, tofu, or even a hard-boiled egg to make the salad more substantial and filling.
