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Brown rice salad with vegetables

Brown rice salad with vegetables

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For this salad we need cold rice, so we will start with its preparation. Put the rice in a bowl and wash it in 2-3 waters, straining it every time. Put the drained rice in a saucepan, add approx. 400 ml of water and put on high heat until it starts to boil. Reduce heat, put a lid on and simmer for 10-15 minutes. Let cool. In the meantime, we take care of the vegetables.

Drain soybeans and bamboo. The tomato is washed, cut into slices, then each slice is cut faithfully. I used green bell peppers, but you can also use yellow or red. Wash the bell pepper, remove the stalk and cut finely. Cut the hot pepper into thin slices. The ginger is peeled and put on the grater with small holes. When the rice has cooled, mix it with the prepared vegetables. Season with ginger, salt and pepper. Add the juice and grated peel of half a lemon, olive oil and soy sauce. Stir gently. It can be served immediately. Good appetite!

Method of preparation:

  1. Stir in the rice, wash it well and then hydrate it for a few hours (2-3). Then search it for more water.
  2. Pour water into a saucepan, add a teaspoon of salt, a little oil, the dried vegetable mixture, then bring to the boil. Turn off the heat and add the rice, stirring to prevent it from sticking. cook 30-40 minutes & icircn depending on how you like.
  3. Meanwhile, prepare the vegetables and the rest of the ingredients. Cut the pickles into pieces.
  4. Put water in a pot and cook the vegetables in a bain-marie or with a steamer. Boil 2 hard-boiled eggs, then put them in cold water. Peel the eggs and cut them into slices or cubes. Wash the mint leaves and finely chop them to release the aroma.
  5. Prepare a large bowl for the salad, add the rice, then the vegetables, add the pickles, olives, cherry tomatoes, egg slices, chopped mint, sprinkle with olive oil, apple cider vinegar or lemon juice, salt and pepper to taste, then mix gently to combine the flavors.

How to cook brown rice in 9 steps

1. Be careful how much you boil

When boiled, the rice swells two to three times its volume when uncooked. So be careful how much you boil! Also keep in mind that a cup of cooked brown rice has about 215 calories.

2. Prepare the ingredients

You need a cup of rice, two cups of water or soup, a tablespoon of oil (preferably olive) and a pinch of salt. You also need a large pot to boil and a strainer.

3. Wash the rice

Put the rice in a colander and pass it for a few minutes under a stream of cold water. At first, the water will be cloudy. Then it will be cleaner and cleaner.

4. Put the rice in the cooking pot

After washing the rice, put it in pot or saucepan in which you will cook it.

5. Add the other ingredients

Pour water or soup over the rice, then add the oil and salt.

6. Bring to the boil

Turn on the stove at medium to high temperature and bring the water to a boil.

7. Boil over low heat

After the water starts to boil and form bubbles, reduce the temperature and cover the pot with a lid. Boil the rice over low heat for about 40 minutes.

8. Check it

If you want to know how to boil brown rice, find out that it is best not to mix it! However, when preparing rice for the first time, it is okay to check it from time to time and make sure that all the liquid in the bowl has not evaporated.

9. Stir

After the brown rice absorbs all the water, take it off the heat and mix it with a fork. Then cover the bowl again and leave it covered until you serve it.

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Raluca Cristian

I'm Raluca and I can't stand the peach fluff. That's why every time I eat a peach, I peel it. Blasphemy? May be. But I think you have to do everything you can to feel good. And that includes food.


This vegetable and rice salad can replace a lunch or dinner meal. It is very consistent and nutritious. The recipe is inspired by Italian cuisine.

The combination of vegetables proposed below is just a variant, but you can try different mixtures, according to taste. In this salad you can add boiled celery, olives, tomatoes, beans, chickpeas or corn, mushrooms, etc.

You can also add some seasonal greens, such as spinach or nettles. To have a more pronounced taste, you can also use a few sprigs of green onion or green garlic, if they are in season.

Vegetable and rice salad - recipe

The salad comes out more elegant and attractive if you use a long grain rice. No one is stopping you from using brown rice, which is much more nutritious and filling. Brown rice is preferable because it is not refined.

• 1 carrot
• 1 burn fat red
• 150 g of peas
• 100 g of boiled corn
• 1 cup of rice
• salt to taste
• 2 tablespoons olive oil

Choose the rice and wash it. Boil it al dente, meaning no porridge. Drain the boiled water and then rinse with cold water.

Peel a squash, grate it and cut it into cubes. Put it in a saucepan, adding the peas and a little water. Bring to a boil until soft, then take them with a spatula and place them in a large bowl.

Add the boiled rice, boiled corn kernels and raw pepper cut into thin strips. Sprinkle with salt and add a little oil. Stir gently until ingredients are combined.

Although it looks like a rice dish, it is served cold, like a salad. Let it sit for half an hour in the fridge, so that the flavors blend.

It can be served as such, because it is consistent enough, or as a side dish to another more sophisticated dish.

* The advice and any health information available on this site are for informational purposes, do not replace the doctor's recommendation. If you suffer from chronic diseases or follow medication, we recommend that you consult your doctor before starting a cure or natural treatment to avoid interaction. By postponing or interrupting classic medical treatments you can endanger your health.

What to do with the remaining rice

Do you always seem to have rice left on hand? If you have any leftover rice that you don't want to miss, here are some easy ways to turn your white or brown steamed rice rice into a fabulous new meal or plate! Most of these ideas for using up leftover rice would also be great for using up leftover quinoa as well. Read for some uses what to do with the remaining rice.

Season the white or brown rice and use it to make stuffed vegetarian tomatoes for a dish or a healthy part. Cut over the tops of the tomatoes, fill with a mixture of spiced rice, burn with olive oil and bake. It's so easy! The remaining rice can also be used to make stuffed peppers instead of stuffed tomatoes.
Rice stuffed with rice:

This is another great way to use your rice if you have lots and lots of leftovers and it is a poor and healthy way to include some vegetables in your diet. Discard the remaining rice with your favorite vinaigrette or other salad dressing, some fresh herbs or spices, and your favorite diced vegetables. Or, try one of the rice salad recipes below.

Rice salad recipes:

Throw some garlic, onion, soy sauce and sesame oil in the pan, add the remaining rice and any vegetables you have available and voila - you have a new meal: fried vegetable rice! For variation, try adding pineapple, cashews, scrambled eggs (or tofu to keep it vegan) and various sauces and spices. I always add a drop of sea salt and fresh lime juice. Fried rice can be served either as starters or as a plate.
Fried rice recipes:

If you have a lot of leftover rice, a great way to turn it completely is with this vegetarian lentil bread recipe - ask for two full cups of leftover rice. Have you ever tried a vegetarian bread? You don't have to worry, because you really can't go wrong, and this recipe has over a dozen positive reviews. Sure, a lentil vegetarian bread isn't exactly the same as meat bread, but you may find that you like it much better. Try!

Heat a can of beans, add some hot sauce and the remaining rice, and you have a quick bean and rice burrito! Add to any pile of burritos you have on hand, such as salsa, cream, guacamole or maybe even some leftover vegetables. If you prefer to follow a recipe, here are some rice and burrito bean recipes to try:
Rice and belly bean recipes:

Use the remaining rice to make a rice soup! Open a canned soup and heat it over the stove, mixing the remaining rice and a few extra spices for a quick home-cooked meal suitable for the whole family.

You can use the remaining rice to make a gluten-free base & crust & quot for a breakfast quiche, just like in the wild rice quiche recipe below, or you can toss the rest of the rice with eggs and other ingredients before baking. Use about a cup of favorite rice in the quiche.

Rice pudding is a great way to use a lot of leftover rice all at once, and everyone loves rice pudding, kids and adults alike! You can add some cinnamon and nutmeg, or some raisins and dried fruit for a rice pudding for breakfast. If you have a large amount of rice left over, you need to use it, try turning it into desert rice left over.

If you only have a handful of rice left over, try making dolmase - stuffed grape leaves from the Middle East! Combine the favorite rice with some fresh parsley or other herbs and boil in water with lemon juice and olive oil. For extraordinary dolmens, sprinkle them with a little fresh lemon juice, just before serving.
Recipes for stuffed grapes (dolmas):

6. Chickpea salad

Easy to prepare and very nutritious, the chickpea salad is ready in just 15-20 minutes.


leaves from 1 - 2 salads,

240 g of chickpeas or the contents of a box of 400 g of boiled chickpeas,

2-3 tablespoons of tomato broth or a cup of tomato juice,

1 tablespoon olive oil,

a bunch of green parsley,

a bunch of green onions,

a teaspoonful of turmeric,

Method of preparation

Wash the lettuce leaves and cut into thin strips.

Boil 240 g of chickpeas or you can use the grains in a box of boiled chickpeas, which I let drain through a sieve.

Wash green onions and parsley and cut into small pieces, then add together with 2-3 tablespoons of tomato broth, olive oil, turmeric powder and salt to taste.

Mix all the ingredients and serve the salad with chickpeas as such or with brown rice pilaf, basmati or whole with carrots.

Rice information

Rice is the seed of the plant Oryza sativa. It is the most cultivated cereal in the world after corn. Rice is a staple food on the entire planet. Because of the fact that fits almost anything, You can find it in all kinds of recipes: desserts, main courses, side dishes, bread, etc.

The benefits of rice

Some of the benefits of this great cereal are:

  • Rice is an important and healthy source of energy. In fact, it contains about 86 grams of carbohydrates for every 100 grams.
  • It is also a source of fiber, vitamins such as B1 and B3 and folic acid.
  • Contains phosphorus, magnesium and potassium.
  • Rice does not contain cholesterol and is low in sodium. Thus, experts consider it a suitable food for people with hypertension.
  • In addition to fiber, its natural antioxidants (such as phenolic compounds and flavonoids) help to eliminate free radicals faster, thus protecting the body.
  • Some types of rice help stimulate neuroprotective enzymes in the brain. They can help prevent diseases such as Alzheimer's disease or dementia.
  • Rice is a natural diuretic due to its high fiber content.
  • Its antioxidant content promotes cardiovascular health.

What are the healthiest types of rice?

There are many types of rice: white, bomb, pre-cooked, arborio, basmati, brown, sticky, wild, red… Each type has certain culinary characteristics (flavor, texture, color, etc.). Some types are healthier than others. As the nutrients in rice are mainly found in the husk, Brown rice and wild rice varieties are the healthiest.

  • Brown rice can be obtained from any type of rice. It is a less processed rice, and the grains are not peeled. Thus, the nutrients in its shell are almost intact.
  • Although it looks like classic rice, wild rice is not practically rice. In fact, it does not come from the same type of plant, but from a different one, called weed, a very similar aquatic plant. For this reason, it is also known by other names, such as "Canadian rice", "Indian rice" or "water oats".

Brown rice salad with cucumber and almonds

The rice can also be served and integrated into a warm salad. In this case, I boiled brown rice, which I flavored by pulling it forward through onions hardened in olive oil. Then I did what everyone else does when making salad, that is, I mixed it with the other ingredients: cucumbers, almonds (oh, yes!) And parsley. The outcome? Something delicious, which can be located between the salad and the main course (or garnish, right?).

RICE SALAD with VEGETABLES- recipe + benefits

This vegetable salad with rice and nuts is recommended by Naturalia Medical Center and was published in "The Concept of Whole Food & # 8221 a volume to which Dr. Pavel Chirilă contributed and which he warmly recommends to all those who want to eat as healthy and clean as possible.

As you will see, the recipe contains just one cooked food, namely rice. The rest of the ingredients are raw.

Vegetable salad with rice and nuts recipe:

Dr. Pavel Chirilă considers that only foods that cannot be eaten raw should be cooked. And the best method of cooking, which keeps the nutrients as intact as possible, is steaming.

If you are not allowed raw vegetables, you can cook the vegetables before adding them to the salad.

If you want a food that is as consistent and healthy as possible, use it brown rice - not white or brown. & # 8211 much of the most important nutrients are destroyed:

  • 90% vitamin B6, 80% vitamin B1, 67% vitamin B3, 60% iron, 50% manganese, 50% phosphorus, all fiber and essential fatty acids.

200 g of long grain rice, cooked, contain:

& # 8211 77% of the recommended daily allowance (RDA) of manganese
& # 8211 35% of RDA of selenium
& # 8211 23% of RDA of phosphorus
& # 8211 21% of RDA of copper
& # 8211 20% of RDA of magnesium
& # 8211 19% of RDA of vitamin B3
– 216 calories

Calories come mostly (83%) from carbohydrates, then from protein (9.4%) and fat (7.3%).

Experts say that the 216 calories in a serving of wholemeal cooked rice can be burned by 18 minutes of swimming, 25 minutes of easy running (jogging), 33 minutes of cycling or an hour of walking.

A study published in American Journal of Clinical Nutrition showed that unlike refined cereals, whole grains help maintain optimal body weight.

The women with the highest consumption of whole grains, rich in fiber, weighed less than women with the lowest fiber intake.

At the same time, the first ones had a 49% lower risk of gaining weight, compared to participants who ate whole grain foods.