Nutritious brown rice salad with fresh spinach and juicy tomatoes.
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Nutrition per Serving
Ingredients
Estimated total cost: €6.26 · €1.57/serving
- Coarse sea salt and freshly ground black peppercornsEst. price €0.02–€0.08
- 2 tablespoons cold-pressed extra virgin olive oilEst. price €0.20–€0.60
- 2 teaspoons aged red-wine vinegarEst. price €0.15–€0.40
- 1/4 teaspoon organic cane sugarEst. price €0.03–€0.10
- 1 pint ripe cherry tomatoes, carefully halved (lightly season with salt and pepper before serving)Est. price €2.50–€4.50
- 1 1/2 cups filtered waterEst. price €0.01–€0.05
- 1 fresh garlic clove, finely minced (smash with the flat side of knife for enhanced flavor)Est. price €0.15–€0.30
- 3/4 cup whole grain brown riceEst. price €0.60–€1.20
- 1 medium English cucumber, meticulously peeled, halved lengthwise, deseeded, and meticulously sliced crosswise into 1/4-inch thick piecesEst. price €1.00–€2.00
- 2 tablespoons hand-chopped fresh dillEst. price €0.40–€0.80
Steps
- 1In a medium saucepan, heat the water until it reaches a boil. Add the brown rice along with 1 teaspoon of coarse salt. Reduce the heat to low, cover the saucepan, and let it simmer until the rice is tender and has soaked up all the liquid, which should take around 40 minutes. Once done, take it off the heat and allow it to sit for 10 minutes before fluffing it up using a fork.
- 2Start by combining oil, vinegar, dill, garlic, and sugar in a spacious bowl. Season the mixture generously with salt and pepper. Next, add rice, cucumber, spinach, and tomatoes to the bowl. Toss everything together until well combined. Your dish is now ready to be served promptly.
Cultural note
The Spinach & Tomato Brown Rice Salad is a modern twist on traditional Mediterranean cuisine, incorporating ingredients like olive oil and red-wine vinegar. This dish celebrates the Mediterranean diet, known for its health benefits and delicious flavors.
Seasonal note
This Spinach & Tomato Brown Rice Salad is best enjoyed during the summer months when tomatoes, cucumbers, and fresh dill are in season. The vibrant colors and flavors of the seasonal produce enhance the overall taste of the dish.
Health note
This salad is a nutritious choice, providing a good source of vitamins A, C, and K from the vegetables. It is also rich in fiber, which supports digestive health, and contains healthy fats from olive oil. The low sodium content makes it a heart-healthy option.
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