Advertisement

Whole Grain Vegetable Salad


30 minutes prep time | Serves 6

You'll need
  • 1/2 yellow or orange bell pepper, cut into bite-size pieces
  • 1/2 tomato, seeded, cut into bite-size pieces
  • 1/4 c radish, chopped
  • 1/4 c red onion, chopped
  • 1/2 c dried fruit (apricots, raisins, dates, figs, or currants), finely chopped
  • 2 Tbsp toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans
  • 3 oz low-fat mozzarella cheese, diced
  • Salt and freshly ground black pepper, to taste
  • 3 c cooked (and cooled) brown rice, quinoa or wild rice
  • Juice of 1 lime
  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp fresh chives 
  • 1 Tbsp fresh mint
  • 1 Tbsp fresh cilantro
 
Directions
  1. In a large bowl, gently mix bell pepper, tomato, radish, onion, dried fruit, nuts (or seeds), and cheese.
     
  2. Season to taste with salt and pepper.
     
  3. Fluff the cooled rice or grain with a fork. Season to taste with salt and pepper and add to the vegetable mixture.
     
  4. In another bowl whisk together the lime juice, oil, and herbs. Drizzle over the salad and mix in lightly. 

Per serving: 209 Calories, 8 g Protein, 36 g Carbohydrates, 3 g Fiber, 4 g Total fat (1 g sat, 2 g mono, 1 g poly), 119 mg Sodium, Manganese, Phosphorus, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, C, Calcium, Copper, Magnesium, Selenium, Zinc

 

Wild Rice?

Wild Rice is a misnomer, as it’s neither a rice nor a grain but is, in fact, an aquatic grass. Since it has such an impressive array of nutrients, it’s considered a whole grain.

Toast Walnuts

  1. Preheat oven to 350°.
  2. Spread walnuts on baking sheet.
  3. Bake, stirring often, until lightly toasted and fragrant, about 10 minutes.
  4. Cool completely, before using.

Toasting Tip

To toast sunflower seeds and pine nuts:

  1. In a dry cast-iron skillet over medium heat, place one layer of sunflower seeds.
  2. Lightly toast the seeds, shaking the skillet every 30 seconds, until they begin to brown.
  3. Repeat with the remaining sunflower seeds, then the pine nuts.
 
*Be especially careful with the pine nuts, as they burn easily. 

Advertisements