Recipe Summary

Prep time: 20 mins
Cook time: 25 mins
Yield: 4 servings

Ratings & Reviews

User rating:rating

Rated by 6 visitors

This recipe is...

  • low in fat
  • rich in veggies
  • rich in grains
Meet Pete

Sign up for FoodFit's FREE newsletters

Get healthy recipes, nutrition information and fitness tips!

privacy policy Submit

Brown Rice and Crunchy Vegetable Salad

This recipe serves: 
1/2 cup short-grain brown rice
1 medium zucchini
2 stalks celery
1 carrot
1 yellow bell pepper
1/2 bunch arugula
4 scallions
2 tablespoons fresh lemon juice
1/4 cup chicken or vegetable stock
1 tablespoon coarse-grained mustard
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking Instructions
1. Fill a 2-quart saucepan with 6 cups of salted water and bring to a boil. Add the rice and boil, uncovered, stirring occasionally, until al dente, about 25 minutes. Drain the rice in a colander and rinse under cold running water until cool. Drain rice well.

2. While the rice is cooking, cut the zucchini, celery, carrot and bell pepper into 1/4" dice. Remove the tough stems from the arugula and chop the leaves. Chop the scallions.

3. Prepare an ice bath and bring another pot of salted water to a boil. Cook the zucchini, celery, carrot and bell pepper for 1 minute. Drain in a colander and plunge into the ice bath. Drain the vegetables well.

4. In a large bowl, whisk together the lemon juice, stock, mustard, oil, salt and pepper. Add the rice, blanched vegetables, arugula and scallions and toss well to combine. Adjust the salt and pepper to taste and serve at room temperature.

Serving Size: about 1 cup of salad

Nutritional Information

Number of Servings: 4

Per Serving

  • Calories
  • 158
  • Carbohydrate
  • 27 g
  • Fat
  • 5 g
  • Fiber
  • 4 g
  • Protein
  • 4 g
  • Saturated Fat
  • 1 g
  • Sodium
  • 99 mg

Try This With...




Main Dishes



Side Dishes