***Brown Rice, Veggie and Fruit Salad*** Recipe

Looking for an easy ***Brown Rice, Veggie and Fruit Salad*** recipe? Learn how to make ***Brown Rice, Veggie and Fruit Salad*** using healthy ingredients.


Submitted by evalie23

Makes 7 servings



I made this very wholesome dish one day by accident and kept adding new and healthy ingredients I thought would make it even better. I eat it a few times a week and keep finding new things to put in, like black beans. You can put some grilled chicken in it too but I don't because I'm a vegetarian. To keep it extra healthy i stay away from an excess of olive oil, and use the tomato sauce to give it that extra nice taste. It's very sweet due to the pineapple which would seem like a very unusual ingredient to add, but makes it a lot tastier! It's also a great way to have your kid eat their veggies ;-) ENJOY!

Recipe Ingredients for ***Brown Rice, Veggie and Fruit Salad***

1 cup uncooked brown rice
1 medium potato
1/3 red bell pepper
1/3 green bell pepper
1/3 yellow bell pepper
1/3 orange bell pepper
1/2 medium onion
1/2 tomato
1/2 apple
3/4 cup pineapple chunks
3/4 cup broccoli
1/3 cup corn
1/3 cup green peas
3 tablespoon tomato sauce
2 teaspoon salt
1 teaspoon black pepper
1/3 teaspoon ground nutmeg
2 tablespoon olive oil
1/4 cup fresh parsley
2 tablespoon lemon juice

Recipe Directions for ***Brown Rice, Veggie and Fruit Salad***

  1. In a large pot add brown rice, 2 1/2 cups of water and a teaspoon of salt. Cook on medium/high heat with lid on until bubbles form, then reduce heat to low and cook for around 45 min with lid still on. Do not mix the rice at any point until completely cooked unless you enjoy goopy rice.

  2. Chop the potato, bell peppers, tomato, apple and pineapple into 1/2 inch or bigger cubes. Chop onion however you like. Cut the broccoli fairly small. Chop the parsley and leave until the very end. (MAKE SURE YOU WASH ALL VEGGIES ETC. WITH SOAP!)

  3. In a large pre-heated pan add 1 tablespoon of olive oil and add the chopped potato and cook on medium heat until golden brown. Place in a bowl and leave alone until later.

  4. Add the rest of the olive oil to the pan and add all the chopped veggies. add the peas and corn and cook for 5 min or so until you get some color. Don't forget to toss so it doesn't burn. Then add the apples and pineapple and cook for 2-3 min. add the black pepper, ground nutmeg, lemon juice, tomato sauce and remaining salt. toss and cook for 30 seconds or so.

  5. If you timed it well, the rice should be done around the same time as the veggies etc. In a large bowl add the rice and then the veggies. If the potatoes are not crispy and crunchy any more, go back and cook them and then add them to the bowl. Add the parsley on top and enjoy!

Categories

Fruits, Potatoes, Rice, Tomatoes, Vegetables, Appetizers, First Course, Main Dish, Salads, Side Dish, Caribbean, Christmas, Easter, Fourth of July, Hanukkah, St. Patrick's Day, Super Bowl, Thanksgiving, Valentine's Day, Stir Fry, Vegetarian

Nutrition Facts
Serving Size 161.7g
Amount Per Serving
Calories
200
Calories from Fat
44
% Daily Value*
Total Fat
4.9g
8%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
709mg
30%
Potassium
409mg
12%
Total Carbohydrates
35.9g
12%
Dietary Fiber
3.8g
15%
Sugars
5.5g
Protein
4.1g
Vitamin A 22% Vitamin C 103%
Calcium 3% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in manganese
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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