Curry Rice Salad

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
65%
Curry Rice Salad
45 min.
4
657kcal

Suggestions


If you're searching for a vibrant, healthy dish that packs a flavorful punch, look no further than this delightful Curry Rice Salad. Perfectly marrying the wholesome goodness of brown rice with an array of fresh vegetables and fruits, this vegetarian and gluten-free recipe is as nutritious as it is delicious!

Imagine the satisfying crunch of fresh celery, the sweetness of apples, and the burst of flavor from aromatic spices like cumin and curry paste. This dish is not just a feast for the taste buds; it’s a visual delight as well, boasting a colorful medley of ingredients from crisp snow peas to juicy bell peppers. Whether you're looking for a side dish to complement your main course or a healthy snack to enjoy throughout the day, this salad delivers!

Easy to prepare and ready in just 45 minutes, the Curry Rice Salad is perfect for any occasion. It’s a popular choice for gatherings, picnics, or simply as a meal prep option for the week ahead. Packed with wholesome ingredients and naturally gluten and dairy-free, you can enjoy this salad without any guilt while nourishing your body. Dive into a bowl of goodness that is not only very healthy but also incredibly satisfying! Let the flavors transport you to a culinary oasis where health meets indulgence.

Ingredients

  •  apples cored peeled chopped (not )
  • servings celery chopped
  • servings pepper flakes 
  • servings cilantro leaves chopped
  • servings cumin 
  • servings curry powder red yellow (not Thai)
  • servings green onions chopped
  • servings honey 
  • servings olive oil 
  • cup raisins - one 
  • servings salt 
  • servings sesame oil 
  • cup short grain brown rice 
  • servings snow peas - stringy ends off chopped
  • servings bell pepper green red yellow chopped
  • large onion yellow chopped

Equipment

  • sauce pan
  • mixing bowl
  • pot
  • wooden spoon

Directions

  1. Prepare the brown rice. Put rice in a big pot, add 1 3/4 cups of water for every cup of rice, bring to a boil, cover, lower the heat on very low, let simmer for 45 minutes, take off heat and keep covered for at least another 10 minutes.2 Prepare onions and curry oil.In a large saucepan put 1/4 cup of olive oil on medium high heat.
  2. Add a couple heaping tablespoons of curry paste (if it is mild) or add a couple of tablespoons of mild curry powder.
  3. Add a dash of chili pepper and cumin and a few drops of sesame oil if you have it.
  4. Let the curry simmer for a minute.
  5. Add the chopped yellow onion and cook until translucent.3
  6. Mix rice and onions.In a large mixing bowl, put in the hot rice and then fold in the onions with the curry infused oil in which they were cooked. You'll need to use a strong wooden spoon to mix. Taste test the rice at this point. If it needs more curry flavor, heat some more curry powder, chili, and cumin in olive oil for a few minutes and add to the rice to desired spiciness. 4
  7. Add other ingredients to taste - cilantro, raisins, apple, celery, snow peas, bell pepper, green onions.
  8. Add a couple tablespoons of honey.
  9. Add a dash of salt to taste.5 Chill and serve.

Nutrition Facts

Calories657kcal
Protein4.94%
Fat40.04%
Carbs55.02%

Properties

Glycemic Index
97.46
Glycemic Load
43.2
Inflammation Score
-9
Nutrition Score
29.036521569542%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Apigenin
3.15mg
Luteolin
4.04mg
Isorhamnetin
1.88mg
Kaempferol
0.67mg
Myricetin
0.01mg
Quercetin
11.87mg

Nutrients percent of daily need

Calories:656.58kcal
32.83%
Fat:30.45g
46.85%
Saturated Fat:4.42g
27.65%
Carbohydrates:94.16g
31.39%
Net Carbohydrates:83.46g
30.35%
Sugar:17.65g
19.61%
Cholesterol:0mg
0%
Sodium:304.31mg
13.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.46g
16.92%
Vitamin C:103.22mg
125.12%
Manganese:2.45mg
122.45%
Vitamin K:75.55µg
71.95%
Fiber:10.7g
42.8%
Vitamin B6:0.75mg
37.57%
Magnesium:128.08mg
32.02%
Potassium:1111.03mg
31.74%
Vitamin A:1456.33IU
29.13%
Vitamin B1:0.42mg
28.13%
Iron:4.68mg
25.98%
Phosphorus:254.67mg
25.47%
Folate:93.69µg
23.42%
Vitamin E:3.37mg
22.45%
Copper:0.43mg
21.45%
Vitamin B3:3.82mg
19.1%
Vitamin B5:1.56mg
15.64%
Vitamin B2:0.25mg
14.72%
Calcium:129.58mg
12.96%
Zinc:1.66mg
11.09%
Selenium:1.55µg
2.22%