Brown Rice Salad with Crunchy Sprouts and Seeds
Brown Rice Salad with Crunchy Sprouts and Seeds
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    Toasted seeds and nuts add bite to this nutrition-packed salad. We use dried sprouted legumes, which are even more healthful than ordinary beans and more convenient than sprouting your own. (Cooked lentils and mung beans work well, too.) A vibrant chive vinaigrette brings it all together.

    Ingredients

    • 1 cup (packed) chopped fresh chives
    • 1/2 cup plus 2 tablespoons extra-virgin olive oil
    • 2 tablespoons (or more) fresh lemon juice
    • 1 teaspoon kosher salt plus more
    • 1 1/2 cups mixed dried sprouted legumes (such as mung beans and lentils)
    • 1 1/2 cups grated zucchini, lightly squeezed to remove liquid
    • 1/2 cup cooked brown rice
    • 2 scallions, thinly sliced
    • 1/3 cup toasted salted sunflower seeds
    • 1/3 cup toasted salted shelled pumpkin seeds (pepitas)
    • 1/3 cup coarsely chopped roasted unsalted almonds
    • Freshly ground black pepper
    • Ingredient info: Look for dried sprouted legumes at natural foods stores, truroots.com, and some supermarkets.

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 468 % Daily Value *
    • Total Fat: 29 g 44.34%
    • Saturated Fat: 3 g 16.65%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 245 mg 10.2%
    • Calcium: 120 mg 12.05%
    • Potassium: 413 mg 11.81%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 27.89%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 36 g %
    • Dietary Fiber: 7 g 27.65%
    • Sugar: 3 g
    • Protein: 19 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 6.86%
    • Vitamin C 17%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat5
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total5 oz-eq

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