Brown Rice Salad with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 283 cal. | (13 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 85.6 μg | (143 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 700 mg | (18 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
Preparation steps
Rinse brown rice in colander until water runs clear and drain well. Bring to a boil in 450 ml (approximatley 2 cups) of water, cover and cook on low heat until rice is al dente and all liquid is absorbed, 30-40 minutes.
Rinse peppers, dry, halve and remove seeds and ribs. Cut yellow pepper into cubes. Cut green and red peppers into quarters. Cut 3 quarters of red and green peppers into cubes. Cut the remaining 2 quarters into smaller cubes for garnishing. Peel carrots, halve lengthwise and cut into cubes. Rinse, halve and seed tomatoes. Cut tomato flesh into cubes. Rinse and dry zucchini and cut into cubes. Rinse and dry scallions and cut into thin rings. Rinse and spin dry arugula. Pluck larger leaves and chop coarsely. Rinse parsley leaves, shake dry and coarsely chop.
Make marinade by combining sherry vinegar with oil and sugar. Peel garlic, squeeze through garlic press and add to marinade. Season marinade with salt and pepper. Combine prepared vegetables (except small diced peppers, parsley and arugula) in a large bowl.
Allow brown rice to cool slightly. Combine marinated vegetables with rice. Season salad with salt and pepper. Toss with arugula, parsley and a little bit of vinegar, if desired. Garnish with small diced peppers and serve.
