Walnuts Rice Salad

By: Admin Date: 23-Mar 2020 Reading Time: 3 Mins

This Walnuts Rice Salad is a wholesome and vibrant dish that combines the nutty flavor of brown rice with the crunch of toasted walnuts and fresh vegetables. The lemony dressing with a hint of cumin adds a refreshing and tangy flavor, while the crumbled feta provides a creamy contrast. This salad can be enjoyed warm or chilled, making it versatile for any meal or occasion.

For a Serving Size of Two:

Ingredients:

120 grams cooked brown rice (cooled)
30 grams toasted walnuts (roughly chopped)
100 grams diced cucumber
80 grams diced red bell pepper
50 grams chopped spring onions
40 grams crumbled feta cheese
20 grams fresh parsley
2 tablespoons olive oil
1 tablespoon lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon cumin powder

Procedure:

Ensure the brown rice is fully cooked and cooled. Dice the cucumber, red bell pepper, and spring onions. Roughly chop the toasted walnuts and fresh parsley.
In a small bowl, whisk together the olive oil, lemon juice, cumin powder, salt, and black pepper until well combined.
In a large bowl, combine the cooked brown rice, diced cucumber, red bell pepper, spring onions, and chopped parsley. Drizzle the dressing over the mixture and toss gently to coat evenly.
Fold in the toasted walnuts and crumbled feta cheese. Give the salad a final toss.
Divide the salad into two portions and serve immediately or refrigerate for a chilled version.

Nutritional Benefits:

This salad is packed with fiber, healthy fats, and essential nutrients. Brown rice is a whole grain that provides complex carbohydrates for sustained energy, as well as fiber for improved digestion and heart health. Walnuts are rich in omega-3 fatty acids and antioxidants, promoting brain function and reducing inflammation.
The fresh vegetables, such as cucumber and red bell pepper, provide an array of vitamins (like vitamin C) and minerals that support immune function and skin health.
Olive oil in the dressing contributes to healthy monounsaturated fats, which help reduce bad cholesterol levels and improve cardiovascular health. This salad is a well-rounded, nutrient-dense meal that supports overall wellness while being light and satisfying.

Nutritional Information: