Brown Rice Salad with Crunchy Sprouts and Seeds

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
48%
Brown Rice Salad with Crunchy Sprouts and Seeds
45 min.
8
254kcal

Suggestions


Looking to elevate your meals with a dish that's not only bursting with flavor but also packed with nutrients? This Brown Rice Salad with Crunchy Sprouts and Seeds is your perfect companion! Ideal for vegetarians, vegans, and anyone with gluten or dairy sensitivities, this salad is a vibrant addition to any meal. Whether you're seeking a hearty side dish, a refreshing lunch, or a satisfying main course, this recipe has you covered.

Imagine biting into a symphony of textures, from the delightful crunch of roasted almonds and pumpkin seeds to the tender chew of sprouted legumes. Adding grated zucchini brings a refreshing burst, while the chive vinaigrette adds a zesty kick that ties all the flavors together. With its bright colors and wholesome ingredients, this salad is as appealing to the eyes as it is to the palate.

In just 45 minutes, you can create a dish that serves eight, making it perfect for gatherings or meal prepping for the week ahead. With just 254 calories per serving, it's a nourishing option that won’t weigh you down. Impress your friends and family with this deliciously unique salad, and watch as they request the recipe over and over again. Get ready to enjoy a delightful, healthy meal that’s incredibly easy to whip up!

Ingredients

  • 0.3 cup almonds unsalted coarsely chopped
  • servings pepper black freshly ground
  • 0.5 cup brown rice cooked
  • cup chives fresh packed chopped ()
  • teaspoon kosher salt plus more
  • 1.5 cups legumes mixed dried (such as mung beans and lentils)
  • tablespoons juice of lemon fresh ()
  • 0.5 cup olive oil extra virgin extra-virgin
  • 0.3 cup pumpkin seeds salted shelled toasted (pepitas)
  •  spring onion thinly sliced
  • 0.3 cup sunflower seeds salted toasted
  • 1.5 cups zucchini grated

Equipment

  • food processor
  • bowl
  • pot

Directions

  1. Purée chives, oil, 2 tablespoons lemon juice, and1 teaspoon salt in a food processor until smooth.Strain chive vinaigrette through a fine-meshsieve into a small bowl.
  2. Cook dried sprouted legumes in a largepot of lightly salted boiling water until justtender, about 5 minutes. Cover pot; removefrom heat.
  3. Let stand for 3 minutes; drain.Rinse legumes under cold water to cool;drain.
  4. Transfer to a large bowl. DO AHEAD:Vinaigrette and legumes can be made 1 dayahead. Cover separately; chill.
  5. Add zucchini, rice, scallions, seeds, nuts,and chive vinaigrette to bowl with legumes;toss to combine. Season to taste with salt,pepper, and more lemon juice, if desired.

Nutrition Facts

Calories254kcal
Protein20.33%
Fat35.93%
Carbs43.74%

Properties

Glycemic Index
30.1
Glycemic Load
4.37
Inflammation Score
-7
Nutrition Score
19.452608626822%

Flavonoids

Cyanidin
0.15mg
Catechin
0.2mg
Epigallocatechin
0.15mg
Epicatechin
0.04mg
Eriodictyol
0.2mg
Hesperetin
0.54mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.49mg
Kaempferol
0.56mg
Quercetin
0.75mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:254.1kcal
12.7%
Fat:10.47g
16.1%
Saturated Fat:1.19g
7.41%
Carbohydrates:28.67g
9.56%
Net Carbohydrates:15.61g
5.68%
Sugar:2.01g
2.24%
Cholesterol:0mg
0%
Sodium:296.32mg
12.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.32g
26.65%
Manganese:1.06mg
52.86%
Fiber:13.06g
52.23%
Folate:203.29µg
50.82%
Vitamin B1:0.45mg
29.72%
Phosphorus:283.44mg
28.34%
Vitamin E:4.17mg
27.83%
Magnesium:106.59mg
26.65%
Copper:0.42mg
20.96%
Iron:3.77mg
20.94%
Vitamin K:21.64µg
20.61%
Vitamin B6:0.35mg
17.41%
Zinc:2.59mg
17.25%
Potassium:543.73mg
15.54%
Vitamin C:10.79mg
13.08%
Vitamin B2:0.2mg
11.76%
Vitamin B3:2.07mg
10.36%
Vitamin B5:1mg
10.01%
Selenium:6.56µg
9.37%
Vitamin A:312.15IU
6.24%
Calcium:54.34mg
5.43%
Source:Epicurious