Brown Rice Salad---Crunchy and Delicious

In the summer time we are always looking for something light and crunchy, so here is a brown rice salad, not only is it good for you it's delicious.

Brown rice is relatively inexpensive, and home chefs can get creative with it and serve it year-round. In summer, it can be used in cold salads like this tomato rice salad, add it to any beans recipe, make burgers, pudding or pilafs.

Brown rice is being touted by nutritionists for health benefits as well as versatility. No matter what time of year, brown rice is always in season.

Only the hull has been removed from the rice, which is what gives it its nutritional oomph. Plus, the grain can be easily interchanged with white rice recipes.

This rice just has a nuttier flavour, it's a little more bouncy, if you will, even when cooked a little chewier maybe, but from a nutritional standpoint it's the preferred way to go.

Whole grains are great because they offer a lot of vitamins and minerals, high levels of antioxidants, which are great for keeping our immune systems healthy and strong and warding off diseases and whatnot, also brown rice is a source of fiber, which you know helps with digestive health.

It doesn't contain any cholesterol, it's free of fat and sodium and it has what's really a neat little fact-- it has all of the eight essential amion acids, and amino acids are the building blocks of protein, so it's really got a real nutritional punch that people don't think about.

Nearly 65 percent of the rice consumed is grown in the U.S.A .long-grain brown rice is a source of several B vitamins, including thiamine, niacin and B6.It also contains zinc, which is good for brain function, and magnesium, which helps with immunity, muscle, nerve and heart function and promotes healthy blood pressure.For those watching their waist line it only have 115 calories per ½ cup of cooked brown rice.


  • 8 large tomatoes
  • 4 cups water
  • 2 cups long-grain brown rice
  • 6 tbsp olive oil
  • 4 tbsp vinegar
  • 2 cloves garlic, minced
  • 1 cucumber, diced
  • ½ cup green onions
  • ½ cup chopped parsley
  • salt and pepper

    Seed and dice two of the tomatoes, set aside. Bring water to a boil in medium sauce pan. Add rice. Cover and cook over low heat, until rice is tender and water is absorbed, about 15 minutes.Add oil, vinegar and garlic to pan. Toss well and let mixture cool slightly.Stir in diced tomatoes, cucumber, green onions and parsley.Add salt and pepper to taste.Thinly slice remaining tomatoes. Line the edge of serving plate with tomato slices. Spoon rice mixture onto plate.Serve salad at room temperature.Makes 8 cups

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