Brown Rice Salad: Delicious And Low In Calories

Brown rice is a low calorie food that can boost your energy level. Have you thought about preparing a delicious salad with this ingredient as a base?
Brown rice salad: delicious and low in calories

Brown rice salad is a low-calorie dish that can complement your lunch or dinner. Due to its interesting combination of ingredients, it is a healthy option to recharge your body with energy and nutrients while taking care of your fitness. 

Although there are many ways to enjoy this cereal in your regular diet, this salad is one of the best alternatives, as it proposes to combine ingredients with few calories and a high content of essential nutrients. Furthermore, it is very light and easy to prepare. 

Why prepare a brown rice salad?

Brown rice is a less processed variety compared to white rice. It preserves its bark, allowing it to retain important nutrients such as vitamins, minerals and antioxidants. It also adds more fiber and protein to your diet.

This whole grain is also an important source of folate, riboflavin (vitamin B2), potassium and calcium. It also  contains large amounts of manganese, a mineral necessary for important bodily processes such as bone development, wound healing and nerve function.

Nutritional properties of brown rice

Benefits of brown rice
This variety of rice has a higher amount of fiber compared to its white counterpart.

So that there is no doubt about the benefits of this brown rice salad, we want to first review the nutritional properties of this cereal. 

Each cup of brown rice provides:

  • Calories: 216
  • Carbohydrates: 44 grams
  • Fiber:  3.5 grams
  • Fat: 1.8 gram
  • Protein:  5 grams
  • Thiamine (B1): 12% of the IDR
  • Niacin (B3): 15% of the IDR
  • Pyridoxine (B6): 14% of the IDR
  • Pantothenic Acid (B5) : 6% of the IDR
  • Iron: 5% of the IDR
  • Magnesium: 21% of the IDR.
  • Phosphorus: 16% of the IDR.
  • Zinc: 8% of the IDR.
  • Copper: 10% of the IDR.
  • Manganese: 88% of the IDR.
  • Selenium: 27% of the IDR.

How to make a brown rice salad

rice recipes
This recipe is ideal for vegan and vegetarian diets as it combines rice with a wide variety of vegetables.

Brown rice salad is a good option for those on a vegan or vegetarian diet. 

One of the best qualities of brown rice is that it is very versatile. Therefore,  we can combine it with ingredients such as spinach, radish and mushrooms, resulting in a delicious dish.


  • 1 and ½ cups of brown rice (350 g)
  • ½ teaspoon of salt (2.5 g)
  • 4 cups of water (1 liter)
  • 2 tablespoons of chopped coriander (30 g)
  • 2 cups of spinach (300 g)
  • 3 sliced ​​radishes
  • 1 cup of chopped mushrooms (200 g)
  • Olive oil (amount required)
  • 1 tablespoon of sunflower seeds (10 g)
  • Salt and pepper to taste

Way of preparing

  • To start with, wash the rice thoroughly and pour it into a pan of salted water.
  • Put to cook over medium heat and, when it boils, lower the temperature to the minimum and cover.
  • Separately, in a skillet over high heat, heat the oil and saute the chopped mushrooms.
  • Add salt and pepper to taste to improve flavor.
  • When the rice is ready, let it sit for a few minutes and transfer it to a salad bowl.
  • Then add the sautéed mushrooms and chopped radishes.
  • Stir well and add spinach leaves.
  • Finally, garnish with coriander and sunflower seeds. Season to taste before serving.

In short…

hands holding rice
Rice is a low calorie food, ideal for a healthy lifestyle.

Brown rice salad is a healthy, low-calorie option that you can enjoy any time of day. Due to the nutritional quality of its main ingredient, this recipe is ideal for improving the nutritional quality of the regular diet. 

Best of all, as it is gluten-free, this recipe is also suitable for people with celiac disease or food intolerance. It can even be appreciated when the goal of the diet is to lose weight. You have tried?

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