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Healthy Cold Rice Salad Recipes

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Description

Rice salad is a perfect way to get all the nutrients in one bowl. It is an ideal dish for those who are looking for a refreshing, healthy, and easy-to-prepare meal. These salads are perfect for lunch, dinner, or as a side dish. The best part about these salads is that they can be made ahead of time and kept in the fridge for a quick grab-and-go meal.

Prep Time

Preparation time for these healthy cold rice salads is around 20-30 minutes.

Cook Time

Cooking time for the rice is approximately 15-20 minutes.

Ingredients

  • 1 cup of brown rice
  • 2 cups of water
  • 1 cup of chopped vegetables (carrots, bell peppers, cucumbers, etc.)
  • 1 cup of chopped fruits (mangoes, pineapples, etc.)
  • 1/4 cup of nuts (almonds, peanuts, etc.)
  • 1/4 cup of dried fruits (cranberries, raisins, etc.)
  • 1/4 cup of chopped herbs (cilantro, parsley, mint, etc.)
  • 1/4 cup of olive oil
  • 1/4 cup of vinegar (apple cider, white wine, etc.)
  • 1 teaspoon of salt
  • 1 teaspoon of pepper

Equipment

  • Medium-sized pot
  • Bowl
  • Chopping board
  • Knife
  • Measuring cups and spoons

Method

  1. Wash the rice and soak it for 10 minutes.
  2. Boil 2 cups of water and add the rice. Cover the pot and let it cook on low heat for 15-20 minutes.
  3. Once the rice is cooked, let it cool down.
  4. Chop the vegetables, fruits, and herbs.
  5. In a bowl, add the olive oil, vinegar, salt, and pepper. Mix well.
  6. Add the chopped vegetables, fruits, nuts, dried fruits, and herbs to the bowl.
  7. Add the cooked rice and mix well.
  8. Put the salad in the fridge to cool down.
  9. Serve chilled.

Notes

You can use any vegetables, fruits, nuts, dried fruits, and herbs of your choice. You can also add boiled eggs, grilled chicken, or tofu to make it a complete meal.

Nutrition Info

This recipe makes 4 servings. Each serving contains approximately:
  • Calories: 350
  • Protein: 6g
  • Fat: 18g
  • Carbohydrates: 42g
  • Fiber: 5g

Recipe Tips

  • You can make the rice salad ahead of time and keep it in the fridge for up to 3 days.
  • You can also pack it in a container and take it to work or school.
  • Instead of brown rice, you can use quinoa, bulgur, or any other grain of your choice.
  • You can add more or less olive oil and vinegar according to your taste.
  • If you want to make it more filling, add some beans or chickpeas to the salad.

Now that you know how to make a healthy cold rice salad, you can experiment with different ingredients and create your own unique recipe. Enjoy!


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