Brown Rice Salad & Summer Veggies



21/4 cups water

1/4 teaspoon salt

1 cup brown rice, uncooked

1 medium zucchini, cut into "matchsticks"

2 green onions, minced

1 large tomato

1/4 cup fresh parsley, chopped or 4 teaspoons dried parsley

black pepper to taste


1/4 cups cider vinegar

2 tablespoons lemon juice

1 tablespoon fresh thyme, minced or 1 teaspoon dried thyme

1 tablespoon chervil, minced

1/3 cup vegetable oil

  1. Wash and prepare fresh vegetables and herbs.
  2. In a medium saucepan, combine water and salt. Bring to a boil over high heat.
  3. Stir in rice. Return water to a boil. Cover. Reduce heat to very low. Simmer until water is absorbed and rice is tender and fluffy, about 45 minutes. Do not lift lid or stir rice again during cooking.
  4. Transfer to a medium bowl and fluff the rice with a fork. Chill for at least 1 hour.
  5. Just before serving, add the zucchini, green onion, tomato, parsley, and black pepper to the rice. Toss lightly.
  6. Combine all ingredients for dressing in a small bowl and whisk until well blended.
  7. Pour over rice and toss lightly with a fork to mix.
  • Try scooping the salad onto lettuce leaves for healthy "lettuce wraps."
  • Try using 10 minute brown rice to cut down cooking time.
Nutrition Facts: 

Serving size: 1 cup

Calories: 240

Fruits and Vegetables: 1/2 cup

Fat: 14 g

Fiber: 3 g

Sodium: 105 mg


This material was developed by the UMass Extension Nutrition Education Program.

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