DESCRIPTION OF VIBRANT SPROUT AND RICE MEDLEY SALAD
Discover the delightful crunch and flavour of our Vibrant Sprout & Rice Medley Salad. This wholesome dish pairs nutty brown rice with fresh Brussels sprout leaves, all tossed in a zesty lemon dressing. Enhanced with the richness of olive oil and the subtle sweetness of garlic, it’s a nutritious option perfect for any season.
RECIPE CATEGORY
- Lunch
SERVING SIZE
- Serves 4
CUISINE
- Mediterranean
PREPARATION/TECHNIQUES
- Boil, Sauté
OCCASION/HOLIDAY
- Summer, Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Healthy, Vegan, Low Fat, High Fibre, Low Cholesterol
DISH TYPE
- Salad
INGREDIENTS FOR VIBRANT SPROUT AND RICE MEDLEY SALAD
Brown Rice:
- 1 cup uncooked brown rice
- 1 3/4 cups vegetable broth
Salad:
- 3 cloves garlic, minced
- 4 cups Brussels sprout leaves
- 1 tablespoon olive oil
- Salt and pepper to taste
- Juice and zest of 1 lemon
- 1/4 cup candied maple walnuts
FULL NUTRITIONAL INFORMATION
- Calories: 210 per serving
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Carbohydrates: 31g
- Fiber: 4g
- Sugars: 3g
- Protein: 5g
PREPARATION FOR VIBRANT SPROUT AND RICE MEDLEY SALAD
- Cook brown rice in vegetable broth according to package instructions until tender.
- While rice cooks, heat olive oil in a large skillet over medium heat. Add garlic and sauté until fragrant.
- Increase heat to medium-high and add Brussels sprout leaves, sautéing until they begin to wilt and crisp at the edges.
- Season with salt, pepper, and lemon zest. Stir in the cooked rice and remove from heat.
- In a small bowl, whisk together lemon juice, olive oil, and additional salt and pepper to form a dressing.
- Drizzle the dressing over the rice and Brussels sprouts mixture.
- Garnish with candied maple walnuts before serving.
PREP TIME
- 10 minutes
COOKING TIME
- 25 minutes
TIPS FOR VIBRANT SPROUT AND RICE MEDLEY SALAD
- For an extra touch of sweetness, consider adding dried cranberries or golden raisins.
- If candied walnuts aren’t available, regular toasted walnuts or pecans make a great substitute.
VARIATIONS
- Add grilled chicken or tofu for a protein boost.
- Swap Brussels sprouts for kale or spinach if preferred.
PREPPING AND STORAGE GUIDE FOR SPROUT AND RICE MEDLEY SALAD
- It is best enjoyed fresh but can be refrigerated for up to 2 days. Store the dressing separately and add just before serving to keep the salad crisp.
This delightful salad is not only a feast for the eyes but also a treasure trove of nutrients, making it a perfect addition to your healthy diet. Enjoy this blend of flavours and textures that promise satisfaction in every bite.