Walnuts Rice Salad

This rice salad is sweet and savory with dried fruit, nuts, and a sprinkling of feta cheese.

Nutritional Benefits

Walnuts- Walnuts are the only nut significantly high in omega-3 ALA. Omega-3s are essential fatty acids critical to various body processes.

Wild rice – The low calorie and high nutrient contents make wild rice a nutrient-dense food. It’s a very impressive source of minerals and a great plant-based protein source

Ingredients

• 60 grams cooked, chilled white and wild rice blend
• 50 grams baby arugula
• 30 grams California walnuts, toasted and coarsely chopped
• 50 grams dried cherries, chopped
• 50 grams dried apricots, chopped
• 20 grams chopped ripe olives
• 50 grams crumbled feta cheese

For Walnut Lemon Vinaigrette

• 2 teaspoon olive oil
• 10 grams California walnuts
• 1 teaspoon lemon juice
• ½ teaspoon Dijon mustard
• 1 teaspoon honey
• 1/2 teaspoon sea salt
• 1/4 teaspoon pepper
• 2 cloves garlic, minced

Nutritional Information

Per Serving:

• Nutrition Info
• Amount
• Calories
• 168 Kcal
• Carbs
• 19 grams
• Protein
• 6 grams
• Fats
• 5.8 grams

Method

• Place all salad ingredients in a large bowl.
• Puree all vinaigrette ingredients in a blender or small food processor.
• Drizzle over salad and toss well to coat.

Over to you

Be a little innovative with a fairly simple yet experimental recipe. It has the goodness of all 5 food groups to give you the best of health!