Brown Rice Salad: Delicious And Low In Calories
Whole grain rice is a food that provides energy while being low in calories. By reading today’s article you will see how delicious brown rice salad can be .
Brown rice salad is a low-calorie dish that you can easily eat for lunch or dinner. Thanks to the interesting combination of various ingredients, it is a healthy choice when you need to recharge energy and nutrients, and at the same time take care of your figure. Would you like to try it?
There are many ways to enjoy this type of food on a regular basis. This salad is one of the best alternatives because it is packed with ingredients that are low in calories and packed with key nutrients. Moreover, it is light and easy to prepare.
Brown rice salad: why is it worth making?
Brown rice is a healthier option than white rice because it is less processed. It is a whole grain, meaning it is not without a shell, so it retains important nutrients such as vitamins, minerals and antioxidants. What’s more, it contains more fiber and proteins.
Brown rice is an important source of folate, riboflavin (vitamin B2), potassium and calcium. Moreover, it also contains high amounts of manganese. This mineral plays a key role in important processes in our bodies, including bone development, wound healing, and the functioning of the nervous system.
Nutritional properties of brown rice
If you’re still not convinced of the benefits of whole grain salad, let’s take a moment to take a look at the exact list of nutrients you can find in it. Of course, you have to remember that the nutritional value can vary depending on the other ingredients you add to your salad.
One cup of brown rice provides:
- Calories: 216
- Carbs: 44 grams (1.8 oz)
- Fiber: 3.5 grams
- Fat: 1.8 grams
- Protein: 5 grams (0.2 oz)
- Thiamin (B1): 12% of the Recommended Daily Intake (RDI)
- Niacin (B3): 15% of the RDI
- Pyridoxine (B6): 14% of the RDI
- Pantothenic acid (B5) : 6% of the RDI
- Iron: 5% of the RDI
- Magnesium: 21% of the RDI
- Phosphorus: 16% of the RDI
- Zinc: 8% of the RDI
- Copper: 10% of the RDI
- Manganese: 88% of the RDI
- Selenium: 27% of the RDI
How to prepare a brown rice salad
This recipe is ideal for people on a vegan, vegetarian or vegetable diet as it combines brown rice with a variety of vegetables.
Brown Rice Salad is a great dish for people who follow a vegan, vegetarian or plant-based diet. Moreover, it is gluten-free. Of course, you don’t need to have any dietary restrictions to make this delicious salad a permanent item on your menu.
One of the best things about brown rice is that it is extremely versatile. As a result, it can be combined with ingredients such as spinach, radishes and mushrooms to create a delicious dish. Just stick to the recipe below.
Ingredients
- 1 cup brown rice
- ½ teaspoon of salt
- 4 glasses of water
- 2 tablespoons of chopped coriander leaves
- 2 cups of spinach leaves
- 3 sliced radishes
- 1 cup of chopped mushrooms
- olive oil
- 1 tablespoon of sunflower seeds
- Salt and pepper to taste
Preparation
- First, wash the rice thoroughly and put it in a pot of water and salt.
- Put it on medium heat. When the water starts to boil, reduce the heat to a minimum and cover the pot.
- Meanwhile, heat the olive oil in a frying pan over high heat and sauté your chopped mushrooms.
- Season with salt and pepper as desired to bring out the flavor.
- When the rice is ready, let it rest for a few minutes and then toss it into a bowl.
- Then add the fried mushrooms and diced radishes.
- Stir thoroughly, then add the spinach leaves.
- At the very end, season the salad with coriander and sunflower seeds. Before serving, pour the dressing to taste.
Summary…
Brown Rice Salad is a healthy and low-calorie dish that you can enjoy at any time of the day. Considering the nutritional quality of the main ingredient, this recipe is perfect for improving the quality of your diet. What’s more, the delicious taste of this dish makes it sure that the whole family will love it.
Finally, because the salad is gluten-free, it is perfect for people suffering from celiac disease or gluten intolerance. In addition, it is a great and filling option for people who want to lose weight. What are you still waiting for?
