Jamie Oliver’s Brown Rice Salad is a hearty and nutritious dish that combines wholesome brown rice with fresh vegetables, vibrant herbs, and a zesty dressing. This salad is perfect for a healthy lunch, a side dish, or even a light dinner. Packed with fiber and protein, it’s a filling and delicious way to enjoy whole grains and fresh produce. Whether you’re meal prepping for the week or looking for a satisfying dish to bring to a potluck, this brown rice salad is a versatile and flavorful option.

Why This Recipe Is a Must-Try

Nutritious and Filling: Brown rice is a whole grain that’s high in fiber and provides long-lasting energy.
Flavorful and Fresh: The combination of fresh vegetables, herbs, and a tangy dressing makes every bite delicious.

Easy to Prepare: Simple to make with ingredients you likely have on hand.
Versatile Dish: Can be served as a side dish, a light main course, or even as part of a meal prep plan.
Great for Any Occasion: Perfect for lunches, picnics, or as a healthy addition to any meal.

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What is Jamie Oliver Brown Rice Salad?

Jamie Oliver’s Brown Rice Salad is a healthy and flavorful dish made with cooked brown rice, a variety of fresh vegetables, herbs, and a zesty lemon and olive oil dressing. The salad is light yet filling, making it an ideal choice for a nutritious meal that’s easy to prepare and enjoy.

Jamie Oliver Brown Rice Salad Ingredients

1 cup brown rice, uncooked

1 red bell pepper, diced
1 yellow bell pepper, diced
1 small red onion, finely chopped

1 cucumber, diced
1 handful of cherry tomatoes, halved
1 cup cooked chickpeas (optional)

3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard

1 garlic clove, minced
Salt and pepper to taste
Fresh parsley or cilantro, chopped (for garnish)

Optional: crumbled feta or goat cheese for topping

Step-by-Step Instructions to Prepare Jamie Oliver Brown Rice Salad

Step 1: Cook the Brown Rice

Rinse the Rice: Start by rinsing the brown rice under cold water to remove excess starch.
Cook the Rice: In a medium pot, combine the rinsed rice with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 30-35 minutes, or until the rice is tender and the water is absorbed. Fluff with a fork and let it cool slightly.

Step 2: Prepare the Vegetables

Chop the Vegetables: While the rice is cooking, dice the red and yellow bell peppers, finely chop the red onion, and dice the cucumber. Halve the cherry tomatoes and set all the vegetables aside in a large mixing bowl.

Step 3: Make the Dressing

Whisk the Dressing: In a small bowl, whisk together the extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.

Step 4: Assemble the Salad

Combine the Ingredients: Once the rice has cooled, add it to the bowl with the chopped vegetables. If using, add the cooked chickpeas as well.

Dress the Salad: Pour the dressing over the rice and vegetable mixture. Toss gently to ensure everything is evenly coated.
Garnish and Serve: Sprinkle with chopped fresh parsley or cilantro, and if desired, top with crumbled feta or goat cheese.

What to Serve with Jamie Oliver Brown Rice Salad

Grilled Meats: Complements grilled chicken, steak, or fish perfectly.

Light Entrée: Serve as a main dish on its own for a healthy, filling meal.
Picnic Favorite: Ideal for picnics or potlucks, as it holds up well and can be served at room temperature.
Wrap Filling: Use as a filling for wraps or serve alongside pita bread for a Mediterranean-inspired meal.

Expert Tips for Mastering Jamie Oliver Brown Rice Salad Recipe

Cook Rice Ahead: Cook the rice ahead of time and let it cool completely before assembling the salad.
Customize the Vegetables: Feel free to use any fresh vegetables you have on hand, such as carrots, radishes, or zucchini.
Add Protein: For extra protein, add cooked chickpeas, grilled chicken, or tofu.

Make It Ahead: This salad tastes even better the next day, so feel free to make it ahead of time.
Herb Varieties: Experiment with different herbs like basil, dill, or mint for a unique flavor twist.

Variations of Jamie Oliver Brown Rice Salad Recipe

Add Nuts or Seeds: Sprinkle toasted almonds, walnuts, or sunflower seeds for extra crunch.

Include Dried Fruit: Toss in some raisins or dried cranberries for a sweet contrast.
Spicy Option: Add a pinch of chili flakes or diced jalapeños for a bit of heat.
Mediterranean Twist: Include olives and artichoke hearts for a Mediterranean-inspired version.

How to Store Leftovers Jamie Oliver Brown Rice Salad Recipe?

Store any leftovers in an airtight container in the refrigerator. The salad will stay fresh for up to 3-4 days, making it great for meal prep.

How to Reheat Jamie Oliver Brown Rice Salad Recipe Leftovers?

Serve Cold or at Room Temperature: This salad is best enjoyed cold or at room temperature, so reheating isn’t necessary.
Freshen Up: If needed, add a little extra dressing or a squeeze of lemon juice to revive the flavors before serving.

Nutrition Value (Per Serving)

Calories: 250 kcal
Carbohydrates: 40g
Protein: 6g

Fat: 8g
Fiber: 5g
Sugar: 4g

Sodium: 250mg

FAQs

Can I make Jamie Oliver Brown Rice Salad ahead of time?

Yes, you can make Jamie Oliver Brown Rice Salad ahead of time. In fact, it often tastes better the next day as the flavors have more time to meld together. Just store it in an airtight container in the refrigerator.

How long does Brown Rice Salad last in the fridge?

Brown Rice Salad can last up to 3-4 days in the refrigerator when stored in an airtight container. It’s a great option for meal prep, as it stays fresh and delicious throughout the week.

Can I use white rice instead of brown rice in this salad?

Yes, you can substitute white rice for brown rice in this salad. However, brown rice offers more fiber and a nuttier flavor, which complements the other ingredients well. Adjust the cooking time accordingly if using white rice.

What can I add to Brown Rice Salad to increase protein?

To increase the protein content in Brown Rice Salad, you can add cooked chickpeas, grilled chicken, tofu, or even a handful of nuts or seeds. These additions will make the salad more filling and nutritious.

Final Words

Jamie Oliver’s Brown Rice Salad is a versatile, nutritious dish that’s perfect for any occasion. With its combination of hearty brown rice, fresh vegetables, and a zesty dressing, this salad is sure to become a favorite in your meal rotation. Whether you’re looking for a healthy lunch, a satisfying side dish, or a make-ahead meal, this brown rice salad is an excellent choice. Enjoy the wholesome flavors and the ease of preparation!

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Jamie Oliver Brown Rice Salad