Brown Rice Salad – Cold Grain Salad with Herbs
Refreshing cold brown rice salad with herbs, cucumber, and lemon vinaigrette. A light 320-calorie side that is perfect for meal prep.
Why You'll Love This Brown Rice Salad Recipe
Refreshing cold brown rice salad with herbs, cucumber, and lemon vinaigrette. A light 320-calorie side that is perfect for meal prep. This recipe is designed to be simple, nutritious, and satisfying — perfect for meal prep or a quick homemade meal. With 8g protein, 48g carbs, and 12g fat per serving, it fits seamlessly into a balanced diet.
Nutrition Breakdown
Each serving delivers 320 calories with a solid macronutrient profile. Whether you're tracking macros for muscle gain, fat loss, or general health, this recipe keeps you on target without sacrificing flavor.
Ingredients
- 400 g Cooked brown rice (cooled)
- 1 medium Cucumber (diced)
- 100 g Cherry tomatoes (halved)
- 3 tbsp Fresh parsley (chopped)
- 2 tbsp Olive oil
- 2 tbsp Lemon juice
- 40 g Feta cheese (crumbled)
Instructions
Make vinaigrette
Whisk olive oil, lemon juice, salt, pepper, and a pinch of dried oregano in a small bowl.
Combine salad
In a large bowl, toss cooled brown rice with cucumber, tomatoes, parsley, and feta.
Dress and serve
Pour the vinaigrette over the salad and toss gently. Serve immediately or chill for 30 minutes for better flavor.
Recipe Notes & Tips
- — Cool the rice completely before making the salad — warm rice makes the vegetables wilt.
- — Add the vinaigrette just before serving to keep the salad vibrant.
- — Toss in chickpeas or white beans for extra protein and fiber.
Variations
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Common Mistakes to Avoid
- Overcooking: Watch the timing carefully — overcooked ingredients lose texture and nutrients.
- Under-seasoning: Healthy food should still taste great. Don't skip the seasoning step.
How to Store
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop.
What to Serve With This
- Side salad: A fresh green salad with lemon vinaigrette adds volume and vitamins.
- Water or herbal tea: Stay hydrated with a calorie-free beverage to complement this meal.
Final Thoughts
This Brown Rice Salad recipe proves that healthy eating doesn't have to be complicated. With simple ingredients and minimal prep time, you can enjoy a nutritious lunch that supports your fitness goals. Bookmark this recipe and add it to your weekly rotation.
Frequently Asked Questions
Can I make brown rice salad ahead of time?
Yes, it is actually better the next day. Store undressed for up to 4 days and add vinaigrette before serving. This keeps the salad fresh and not soggy.
What grains can I use instead of brown rice?
Quinoa, farro, bulgur, or wild rice all work beautifully. Each brings a different texture and subtle flavor variation.
Is cold rice safe to eat?
Yes, as long as it was cooled quickly after cooking and stored properly in the fridge. Cold rice is actually higher in resistant starch, which feeds beneficial gut bacteria.
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