Whole Grain Rice Salad: Delicious And Low In Calories
Brown rice is a food that provides energy and is low in calories at the same time. Today we want to introduce you to a recipe for a delicious whole grain rice salad that you can easily make at home.
A whole grain rice salad is a low-calorie meal that you can enjoy for lunch or dinner. Given its interesting combination of ingredients , it’s a healthy option to recharge your energy and nutrient reserves while looking after your figure. Are you curious?
There are many different ways to consume whole grain rice (also called brown rice) on a regular basis. And this salad is one of the best alternatives because it’s full of healthy ingredients, all of which are low in calories, while also containing many essential nutrients. In addition, it is light and very easy to prepare.
Why should you make a whole grain rice salad for yourself?
Whole grain rice or brown rice is a healthier option than white rice because it is less processed. Brown rice is made from the whole grain, which means it will keep its bran and essential nutrients like vitamins, minerals and antioxidants in place. In addition, whole grain rice contains more fiber and protein.
Whole grain rice is an important source of folic acid, riboflavin (vitamin B2), potassium, and calcium. It also contains large amounts of manganese. This mineral is required for important processes in your body, including bone development, wound healing, and nerve function.
The nutritional properties of whole grain rice
If you are still not completely convinced of the advantages of the whole grain rice salad, you will find an overview below, from which you can find the individual nutrients that brown rice provides when you combine it with the other ingredients of the salad.
Each cup of whole grain rice gives you:
- Calories: 216
- Carbohydrates: 44 grams
- Dietary fiber: 3.5 grams
- Fat: 1.8 grams
- Protein: 5 grams
- Thiamine (B1): 12% of the Recommended Daily Allowance (RDA)
- Niacin (B3): 15% of the RDA
- Pyridoxine (B6): 14% of the RDA
- Pantothenic acid (B5) : 6% of the RDA
- Iron: 5% of the RDA
- Magnesium: 21% of the RDA
- Phosphorus: 16% of the RDA
- Zinc: 8% of the RDA
- Copper: 10% of the RDA
- Manganese: 88% of the RDA
- Selenium: 27% of the RDA
How to make a whole grain rice salad
This whole grain rice salad is a great option for anyone on a vegan, vegetarian, or plant-based diet. In addition, it is also gluten-free. But of course you don’t have to have any dietary restrictions to make this delicious salad a part of your meal plan.
One of the best things about brown rice is that it is very versatile. Therefore, you can combine it with ingredients such as spinach, radishes and mushrooms and use them to prepare a delicious dish. And here is the recipe for the whole grain rice salad:
ingredients
- 1 ½ cups whole grain rice (brown rice)
- ½ teaspoon of salt
- 4 cups of water
- 2 tablespoons of chopped coriander
- 2 cups of spinach leaves
- 3 sliced radishes
- 1 cup chopped mushrooms
- olive oil
- 1 tablespoon of sunflower seeds
- Salt and pepper to taste
preparation
- First, you wash the rice thoroughly. Then you put it in a saucepan with water and salt.
- Bring the water to a boil and as soon as it boils, turn your stove on to the lowest setting and cover the rice with a lid.
- In the meantime, heat the olive oil in a pan over high heat and fry the mushrooms in it.
- Season with salt and pepper to intensify the mushroom flavor.
- As soon as the rice is ready, leave it uncovered for a few minutes before you transfer it to a salad bowl.
- Then you add the fried mushrooms and the sliced radishes.
- Mix the ingredients together thoroughly before adding the spinach leaves.
- Finally, garnish your salad with the chopped coriander and sunflower seeds. Before serving, you can add a dressing of your choice.
Final thoughts
The whole grain rice salad is a healthy, low-calorie meal that you can enjoy at any time of the day. Because of the nutritional quality of the main ingredient, this recipe is ideal if you want to improve the overall quality of your diet. In addition, due to its delicious taste, this salad is also a light dish for the whole family.
And finally, because it’s gluten-free, this salad is the perfect recipe for people with celiac disease or gluten intolerance. Or maybe you’re just looking for a filling option that will help you lose weight? Then you found it! What are you waiting for?
