Nutty Brown Rice Salad


This delicious cold rice salad has the great flavors of brown rice, fresh veggies, and chopped raw almonds. This has replaced high fat, low nutrition picnic salads in this household.

Prep Time:
20 mins
Cook Time:
50 mins
Additional Time:
1 hrs 20 mins
Total Time:
2 hrs 30 mins
6 servings


  • 1 cup uncooked brown rice

  • 1 ½ cups water

  • 1 (15 ounce) can kidney beans, rinsed and drained

  • ¼ cup chopped red onion

  • ¼ cup sliced fresh mushrooms

  • ¼ cup bite-size broccoli florets

  • ¼ cup chopped green bell pepper

  • ¼ cup chopped red bell pepper

  • ¼ cup chopped yellow bell pepper

  • 2 tablespoons chopped raw almonds

  • ¼ teaspoon coarse black pepper

  • 2 tablespoons fat free Italian-style dressing

  • 1 tablespoon extra-virgin olive oil


  1. Combine the rice and water in a small saucepan; bring to a boil over high heat. Cover, and reduce the heat to medium-low. Simmer until the rice is tender, and the liquid has been absorbed, 45 to 50 minutes. Remove from heat and allow to cool.

  2. Place cooled rice in a large bowl. Stir in the kidney beans, red onions, mushrooms, broccoli, bell peppers, and almonds; season with pepper. Toss salad with the Italian dressing and olive oil.

  3. Chill for at least one hour before serving.

Nutrition Facts (per serving)

223 Calories
5g Fat
39g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 223
% Daily Value *
Total Fat 5g 6%
Saturated Fat 1g 3%
Sodium 203mg 9%
Total Carbohydrate 39g 14%
Dietary Fiber 6g 23%
Total Sugars 2g
Protein 7g
Vitamin C 28mg 142%
Calcium 43mg 3%
Iron 2mg 10%
Potassium 176mg 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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