Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Rice and Vegetable Salad
- Ingredients
- 7 ozs red Rice
- salt
- 6 Tbsps Vegetable broth
- 3 Tbsps Red wine vinegar
- 2 tsps Apple syrup
- peppers
- 2 Tbsps olive oil
- 5 ozs Snow peas
- 3 ½ ozs Leaf lettuce variety (green or red )
- 1 handful Baby spinach
- 4 ozs Cherry tomatoes
- ½ bunch smooth parsley
In a pot, boil the rice with 2 1/2 cups of salted water. Cover and cook on low heat according to package instructions, about 50 minutes.
Drain the rice in a sieve allow to cool for about 40 minutes.
Meanwhile, in a small bowl, mix together the vegetable broth, vinegar, apple juice and salt and pepper to taste. Whisk in the olive oil.
Boil 10 ounces of salted water in a pot. Rinse the peas, cut into thirds crosswise and cook in boiling salted water for just under 1 minute. Drain, rinse with cool water, and drain again.
Put the peas in a large salad bowl. Rinse lettuce and spinach and spin dry. If necessary, tear leaf lettuce into bite-sized pieces and add to the bowl with peas.
Rinse cherry tomatoes and cut into quarters. Rinse parsley, shake dry, pluck leaves and chop finely. Add both to the bowl with the leaf lettuce and spinach.
Add cooled rice to the bowl and carefully mix with salad ingredients. Vigorously whisk the dressing, pour over the salad and fold carefully. Season to taste with salt and pepper.
(Percentage of daily recommendation)
| Calorie | 246 cal. | (12 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
Healthy, because
Red rice, like all types of whole-grain rice, contains considerably more vitamins (especially vitamin B) and minerals than white rice. The red color is found in the outer skin of the grains, which is why this specialty is generally offered as unground whole-grain rice.
Even smarter
Good things take time! If you want to (or have to) save time, cook the red rice the day before and let it cool down overnight.