In the transition between summer and autumn, I still want to eat fresh salads and lots of veggies. However, there is a slight shift towards warmer, more satisfying salads. This courgette & mushroom brown rice salad is the perfect bridge between the two seasons.

This salad has all the comfort of autumn, while still keeping the freshness and ease of a summer salad. 

It is great served warm. However, you can also prepare in advance and have in the fridge, ready to bring out when you need it.  You can serve it as a main course, but you might want to add some extra protein. Alternatively, it can be great side dish.

Why use brown rice instead of white rice?

The base of this salad is brown rice. It’s a whole grain with lots of nutritional benefits. I like to use short-grain brown rice for this recipe but really any brown rice will do.

Unlike white rice, brown rice retains its bran and germ, which means it has more fibre, vitamins, and minerals. The fibre content in brown rice is particularly beneficial for digestive health. Remember you should be aiming for about 30g of fibre per day, if you can.

Brown rice also has a lower glycemic index than white. This means that that white rice can increase your blood sugar levels faster than brown rice.

Is this courgette & mushroom brown rice salad easy to make?

One of the benefits of this salad is how incredibly easy it is to make. With just a handful of ingredients, you can create a dish that is nutritious and packed with flavour. In the time it takes you to cook the rice, all the other elements can be ready. It’s on the table in about 30 minutes.

You simply make the rice and whilst that is cooking you can get all the other elements ready. Cook the vegetable and put the dressing together and once the rice is ready it’s simply a case of mixing it all together.

What ingredients do you need for a rice salad?

The ingredients are fairly straightforward, and I’ve summarised the main ones below, with some of their nutritional benefits. 

Brown Rice

Brown rice is a good source of magnesium, which can help with energy production. The complex carbs in brown rice provide a steady release of energy, making this salad a great choice that will keep you feeling full.

Courgettes

Courgettes, also known as zucchini, are one of my favourites and if you grow your own – you’ll know how abundant they can be! Their mild flavour and softer texture make them a perfect complement to the mushrooms. Courgettes are low in calories but high in nutrients, particularly vitamins A and C. They’re also a good source of potassium. In this salad, I’ve lightly fried the courgettes to bring out their natural sweetness.

Mushrooms

Mushrooms add a rich, earthy flavour to the salad. They are incredibly nutrient-dense, offering a range of vitamins and minerals. They are a great source of B vitamins, which are essential for energy production. Mushrooms are also a source of Vitamin D, potassium and selenium. You can use any mushrooms you like for this dish. I used chestnut mushrooms.

Spinach

Spinach is incredibly rich in vitamins and minerals, particularly iron and vitamin K. It also contains antioxidants and is an easy addition to many recipes. It only takes a minute or two to wilt, so only add near the end of cooking. If you would prefer to add kale or other greens, these can be easily substituted. They may just require a little longer to cook.

Pumpkin Seeds

Pumpkin seeds are a great addition to any salad. They are rich in healthy fats, protein, and a variety of essential minerals like magnesium, zinc, and iron. They are also a good source of antioxidants, including vitamin E. In addition, they also have quite a high fibre content.

Edamame Beans

Edamame beans are an excellent source of plant-based protein. Unlike some of the other plant proteins, edamame provides all nine essential amino acids, making it a complete protein. Including edamame in the salad increases the protein content, making it a bit more satisfying. Edamame is also high in dietary fibre and contains Vitamin K and folate.

Ingredients for the dressing

The salad is finished with a zesty lemon, mint and garlic dressing. This ties all the flavours together and adds to the nutritional profile of the whole dish.  

The dressing has the following ingredients:

• Lemon
• Garlic
• Apple cider vinegar
• Olive oil
• Salt and pepper
• Fresh mint leaves
• Maple syrup

I add a tsp or two of maple syrup to the dressing. It really cuts through the acidity of the lemon juice and vinegar. It’s optional, so remove if you would prefer.

Storage and Shelf Life

This salad stores well, making it a great option for meal prep or leftovers. Once prepared, store in an airtight container in the fridge for up to four days. The flavours actually develop the longer you leave it, making it even more delicious the next day. 

Try it yourself and let me know what you think in the comments.

Recipe Tips

• I’ve put the servings down as 4. This is if you are serving as a side dish. If you are serving as a main, it will probably serve 2-3.
• This is a great option when you have some left-over rice. Just follow the recipe from step 2.
• I use mint in the recipe, but basil or parsley would also work well.
• Add in any veggies you like to the salad.  Here I’ve used courgette, mushrooms, edamame beans and spinach but this is a very flexible dish so you what you have available. 
• To save washing up – once you’ve stir-fried the vegetables – just add everything into the pan.

If you enjoyed this courgette & mushroom brown rice salad, why not try one of these other easy salad recipes:

Beetroot, Squash & Chickpea Salad

Turmeric Cauliflower & Chickpea Salad

Mediterranean Tofu Salad

Easy Autumn Salad

Roasted Broccoli & Quinoa Salad