Rice is a versatile and nutritious food. For this reason, we suggest using it as a base ingredient for your salads. In this opportunity, we share 3 options.
Rice is a very versatile food since you can consume it both in hot and cold dishes. Also, it has important nutritional benefits. Do you want to add it to your diet? Here we show you how to prepare various rice salad recipes!
To prepare these recipes, I recommend that you mainly use brown rice, since it is the one that provides the greatest nutritional properties. You can also use long rice for its texture and lightness, or basmati rice for its flavor and aroma.
Rice salad recipes
Before showing you the delicious recipes with rice, we want to make a brief review of the benefits of consuming this food. The properties of rice can vary depending on the type of rice.
Nutritional properties of rice
White rice is obtained through a process called bleaching, in which the husk and outer layers are removed. Therefore, brown rice provides more fiber, vitamins, and minerals. Furthermore, as a study published in the journal Antioxidants concludes, brown rice contains certain bioactive phytochemical compounds that are associated with some important nutrigenomic implications.
Great source of energy: it is a rich source of carbohydrates and therefore acts as a fuel source for the body.
High nutritional value: brown rice is high in minerals such as calcium and iron, it is also rich in vitamins, such as niacin, thiamine, and riboflavin.
Controls the appearance of diseases: brown rice acts as an antidiabetic. Furthermore, according to a study published in the scientific journal PLOS ONE, its fiber and antioxidant properties protect the heart, helping to control blood pressure and cholesterol.
Look how good it is in the recipe for rice salad with figs and feta cheese, a simple and quick dish to make that you will repeat many times. But the best thing about this salad is its balance of ingredients, the sweet fruit, like the fig, which is now in season.
Ingredients (For 4 servings)
- Long rice (320 g)
- Feta cheese (150 g)
- Spinach (80 g)
- 4 tablespoons of extra virgin olive oil (80ml)
- 1 tablespoon of mustard (15 g)
- 1 tablespoon of honey (15 g)
- 8 figs
To start, bring a pot of water to a boil and cook the rice in it. Drain it and cool it under the tap with cold water.
Next, cut the feta cheese into cubes and also the figs into quarters. Wash the spinach and drain well.
Next, prepare the vinaigrette by mixing the olive oil, honey, and mustard in a bowl with the help of some rods.
Mix in a bowl with the feta cheese, figs, vinaigrette, and spinach leaves.
Finally, distribute the salad in individual bowls and it will be ready.
This recipe is ideal for making an easy, healthy and rich snack for any occasion. You can include this vegetable dish in a daily or festive menu, and your diners will be satisfied.
Ingredients (4 servings)
- Cooked basmati rice (140 g)
- Cooked lentils (140 g)
- Avocado (100 g)
- 2 piquillo peppers
- 1/4 chive (optional)
- 2 lettuce buds
- 1 tablespoon of extra virgin olive oil (20 ml)
- 1 tablespoon of sherry vinegar (20 ml)
- Sesame seeds
First, we boiled the rice and lentils in advance. You can buy lentils from a pot already cooked. Put them in a bowl
Next, peel and dice the avocado into small cubes. Also, drain the piquillo peppers and cut them into not very large squares as well. Peel and chop the onion in brunoise and add all the ingredients to the bowl.
Next, wash the leaves of the lettuce buds and drain well. Prepare a classic vinaigrette with the extra virgin olive oil, the vinegar and the salt, season the filling of the buds and proceed to fill the leaves.
Finally, place the stuffed lettuce leaves on the plates and garnish with sesame seeds.
Smoked fish, such as salmon and cod, are ideal for enriching salads. On this occasion, we have chosen to include them in a rice salad that also incorporates some very tasty smoked herring roe.
Ingredients (4 servings)
- Brown rice (320 g)
- 3 large sweet and sour pickles
- 8 radishes
- 1 peach
- 1 small bunch of fresh chives
- 8 slices of smoked salmon
- 8 slices of smoked cod
- 4 tablespoons of smoked herring roe
- Freshly grated lime peel
- 4 tablespoons of extra virgin olive oil (80 ml)
- A dash of soy sauce (optional)
As in the previous recipes, we first cook the rice and cool it.
Subsequently, chop the gherkins into cubes, wash the radishes, remove the two ends and chop them as well. Peel the peach, pit it and cut it in the same way as the previous ingredients. Finely chop the chives, and put all these ingredients in a bowl, next to the cold cooked rice, to mix it well.
Prepare the dressing with the olive oil, the soy sauce and the lime, mix all the ingredients and beat until emulsified.
To finish, make some cylinders with the slices of salmon and smoked cod, place them on the rice and spread the herring roe on top.
Are you looking for a different way to include rice in your diet? You are sure to love these three delicious, fresh rice salad recipes for hot days!
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