This Rice Salad provides the body with essential nutrients and can be a healthy addition to your daily menu.
Health Benefits of the Rice Salad
Carrots and beets are rich in fiber and antioxidants. And these root vegetables can be a good source of folate, manganese, potassium, iron, and vitamin C.
Did you know that no matter how you prepare carrots (roasting, boiling, etc.) – they appear to gain in antioxidant power?
Orange carrots get their vibrant color from beta-carotene, an antioxidant that the body converts to vitamin A. Vitamin A stimulates the production of collagen, a protein responsible for skin elasticity, and participates in the production and renewal of epidermal cells.
Its roots contain a large amount of iodine.
The abundance of dietary fiber contained in carrots and beets maintains an adequate composition of the microflora. Fiber increases the number of beneficial microorganisms and inhibits the growth and reproduction of pathogenic forms.
Cooking & Serving Suggestions
- Rice should be cooked in plenty of water and then drained. It should be crumbly, not sticky. I recommend pre-steamd brown rice. It is ideal for salads.
- As you serve the salad with tuna on the side, it can be eaten without tuna. In that case, I suggest using extra virgin olive oil for dressing instead of oil from tuna.
- Serve with sliced avocado instead of tuna. Or add chicken breast on a side.
- Add red/white kidney beans to the salad.
- Use my Pickled Red Onion instead of regular onion.
- If you are using leftover brown rice, it should be 3 1/2 – 4 cups.
More Delicious Salad Recipes for Lunch:
Rice Salad with Cauliflower & Orange-Tahni Dressing
Quinoa Salad with Chickpeas & Cashew
Quinoa Salad with Spinach & Feta
Lentil Salad with Smoked Chicken (can be vegan-friendly)
Enjoy the Rice Salad with my Special Hot Sauce Adjika.
Rice Salad with Roasted Carrot
Ingredients
- 14 oz carrots with leaves 400 g
- 1/2 Tbsp dried thyme
- 1 can tuna pieces in olive oil
- 2 Tbsp olive oil from tuna
- 1 cup brown rice 7 oz (200 g)
- 1 lb cooked red beets 500 g
- 1 small red onion 1/2 cup half rings
- 2 big handfuls mix of arugula, chard & lollo rossa 1,5 oz
- 2 Tbsp red wine vinegar
- Fresh parsley for garnish
- Salt & pepper to taste
- 1 ripe avocado optional
Instructions
- Preheat the oven to 200 C (392 F). Peel the carrots and halve them lengthwise. Spread on a baking tray lined with baking paper and toss with the oil and salt & pepper. Bake for about 25 min in the middle of the oven until golden brown. Add thyme for the last 5 minutes. P.S. Depending on your oven, it can take more or less time.
- If you want to use the foliage (tops of the carrots) in a salad, wash them and finely chop them. Boil in water for 5 minutes.
- Meanwhile, cook the rice according to the package directions. Drain and let cool to room temperature.
- Drain the tuna, reserving 2 Tbsp of oil. Cut the beets into 1 cm cubes and the onion into thin half rings of ½ cm. Mix the beets, onion and arugula in a bowl with the vinegar and oil from tuna. Mix the cooled rice with the salad and season with salt and pepper.
- Remove the carrot from the oven and fluff the tuna with a fork. Serve the rice salad and carrot on 4 plates and tuna on the side.
Notes
- Rice should be cooked in plenty of water and then drained. It should be crumbly, not sticky.
- As you serve the salad with tuna on the side, it can be eaten without tuna. In that case, I suggest using extra virgin olive oil for dressing instead of oil from tuna.
- Serve with sliced avocado instead of tuna. Or add chicken breast on a side.
- Add red/white kidney beans to the salad.
- Use my Pickled Red Onion instead of regular onion.
- If you are using leftover brown rice, it should be 3 1/2 – 4 cups.