Brown rice salad with tomato dressing
This vibrant, hearty salad combines chewy brown rice with fresh vegetables like cucumbers, bell peppers, and herbs, all tossed in a tangy, savory tomato-based dressing. It's a modern, health-conscious dish often found in contemporary cafes and home kitchens, drawing inspiration from global grain salad traditions. The dish is celebrated for its satisfying texture and bright, fresh flavors.
🍽️ Nutrition at a glance
This salad is a balanced, nutrient-dense meal, offering complex carbohydrates from the brown rice, plant-based protein, and healthy fats, especially if olive oil is used in the dressing. It's an excellent source of fiber, vitamins, and minerals like magnesium and selenium. A typical serving ranges from 300 to 450 calories, depending on portion size and specific ingredients.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 4.5 g |
| Carbs | 38 g |
| Fat | 5.5 g |
| Fiber | 4.5 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Potassium | 320 mg |
| Magnesium | 80 mg |
| Phosphorus | 150 mg |
| Manganese | 1.8 mg |
| Selenium | 19 mcg |
| Vitamin C | 15 mg |
| Vitamin K | 12 mcg |
| Folate | 45 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, using brown rice instead of white significantly boosts the fiber and mineral content, making it a more sustained energy source. Culturally, it represents a popular fusion of whole-food principles with Mediterranean or Middle Eastern flavors, highlighting a global shift towards plant-forward, versatile meals.
