Nutritious salad featuring wild and brown rice with vibrant flavors.
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Nutrition per Serving
Ingredients
Estimated total cost: €7.44 · €1.24/serving
- Coarse sea salt and freshly cracked black pepper, to tasteEst. price €0.02–€0.08
- 1 tablespoon exquisite extra-virgin olive oilEst. price €0.15–€0.40
- 1 tablespoon plus 11/2 teaspoons aged balsamic vinegarEst. price €0.25–€0.70
- 1 majestic yellow bell pepper, ribs and seeds removed, cut into 1/2-inch piecesEst. price €1.20–€2.50
- 1/2 English cucumber, quartered lengthwise and sliced into 1/4-inch pieces (remove seeds for a less watery salad)Est. price €0.40–€0.90
- 3 cups filtered waterEst. price €0.00–€0.01
- 1/2 crimson red onion, finely choppedEst. price €0.30–€0.65
- 6 ounces ripe cherry tomatoes, quarteredEst. price €1.50–€2.80
- 1/2 cup exotic wild rice, thoroughly rinsed and drained (cook wild rice separately to avoid overcooking)Est. price €2.00–€4.00
- 3/4 cup premium long-grain brown riceEst. price €0.60–€1.20
Steps
- 1In a saucepan, bring 1 cup of water to a boil. Stir in the wild rice and 1/4 teaspoon of salt. Once boiling, lower the heat to a simmer. Cover the saucepan and cook for 45 to 50 minutes until the rice is tender and has soaked up all the liquid. Take it off the heat and allow it to sit covered for an additional 10 minutes before serving.
- 2In a separate saucepan, mix together 1 1/4 cups of water, long-grain brown rice, and 1/4 teaspoon of salt. Allow the mixture to come to a boil, then lower the heat to a simmer. Cover the saucepan with a lid and cook the rice until it is soft and has soaked up all the liquid, which should take about 35 to 40 minutes. Once done, remove the saucepan from the heat and let it sit covered for an additional 10 minutes before serving.
Cultural note
Rice salads are popular in many cultures around the world, often seen in Mediterranean and Asian cuisines. This particular salad combines the vibrant flavors of the Mediterranean region with the nuttiness of wild rice, creating a fusion dish that showcases a mix of textures and tastes. The use of balsamic vinegar and…
Seasonal note
This Wild & Brown Rice Vibrant Salad is perfect for summer and early fall when bell peppers, cucumbers, tomatoes, and cilantro are in season. These fresh ingredients are at their peak flavor and availability during this time, making the salad even more delicious.
Health note
This salad is a nutritious choice with a good balance of protein, carbohydrates, and healthy fats. It is rich in fiber which aids in digestion and helps you feel full longer. The mix of colorful vegetables provides essential vitamins like A and C, while the whole grains contribute zinc and additional fiber.
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