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Brown Rice and Vegetable Bowl Recipe

What's For Lunch? Brown Rice Salad

When it comes to rice, color matters. While I like the taste of white rice, when possible, I try to make or order brown rice instead. The darker option offers more protein and fiber and is even credited with better heart health. Plus, I'm actually starting to prefer the texture of it. When I add tasty veggies and crumbled Feta cheese to a bowl of brown rice, it gets even better and makes the perfect lunch. A simple and delish dish to make, I'm starting to crave this heart-healthy recipe that serves up an entire meal in one bowl.

Want to see what's in it and how to make it?

Brown Rice Bowl


1 cup brown rice
1 cup steamed broccoli florets
1 cup cherry tomatoes sliced in half
1/2 cup feta cheese
2 tbsp finely chopped parsley
2 tbsp fresh lemon juice
garlic salt


Cook a cup of brown rice and set aside. Steam about a cup of broccoli florets until just tender. Add them to the brown rice. Add cherry tomatoes, feta cheese, lemon juice, and parsley. Salt and pepper to taste.

Recipe yields about four bowls or six side servings.

The nutritional value for one serving is as follows:

Serving Size 1/4 of the recipe
Calories 404
Total Fat 13.3 g
Sat. Fat 4.5 g
Cholesterol 20 mg
Sodium 345 mg
Carbs 57 g
Fiber 13.8 g
Sugars 0.0 g
Protein 22.8 g

Perfectly satisfying as a main dish, the recipe offers a good dose of protein and fiber. If you want to add some "meat" to the entree, toss some grilled shrimp, chicken, or tofu on top. I also like it served on the side of fresh fish. Don't forget to share your tasty recipes in our Healthy Recipe Group!

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animatedpunk animatedpunk 6 years
Yummm, this would be good with quinoa too! And a little bit of olive oil :)
Lovely_1 Lovely_1 6 years
I make brown rice salad for lunch ALL THE TIME! So easy! Whenver you make rice, make extras! And then just add in the veggies (cooked) the night before! Perfect lunch!
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