Vegetable Rice Salad Recipe


Difficulty LevelEasyHealth IndexHealthy
Main Ingredient


 Crookneck squash slices8 Ounce (Thinly Sliced, 2 Cups)
 Cooked brown rice3 Cup (48 tbs)
 Diced red onion1⁄2 Cup (8 tbs)
 Diced red bell pepper1⁄2 Cup (8 tbs)
 Toasted sunflower seeds2 Ounce (1/3 Cup)
 Olive oil3 Tablespoon
 Dijon mustard2 Tablespoon
 White vinegar2 Tablespoon
 Light reduced calorie mayonnaise2 Tablespoon
 Salt1⁄4 Teaspoon
 Ground black pepper To Taste
 Chopped fresh parsley3 Tablespoon (Finely Chopped)

Nutrition Facts

Serving size: Complete recipe

Calories 1641 Calories from Fat 773

% Daily Value*

Total Fat 89 g137.3%

Saturated Fat 11 g55%

Trans Fat 0 g

Cholesterol 7.8 mg

Sodium 737.5 mg30.7%

Total Carbohydrates 186 g61.9%

Dietary Fiber 26.3 g105.2%

Sugars 13.9 g

Protein 33 g66.7%

Vitamin A 131.2% Vitamin C 302.7%

Calcium 24.9% Iron 60.5%

*Based on a 2000 Calorie diet


Steam squash until tender-crisp.
Place in a large bowl.
Add rice, onion, bell pepper and sunflower seeds.
Stir well.
Set aside.
In a blender or the work bowl of a food processor fitted with a metal blade, combine remaining ingredients except parsley.
Process 10 seconds.
Pour into vegetable mixture and stir to mix well.
Add parsley and stir until evenly blended.
Cover and refrigerate several hours to allow flavors to blend.