Brown Rice Salad: Delicious And Low In Calories

Brown rice salad is a low-calorie preparation that can complement lunch or dinner. Due to its interesting combination of ingredients, it is a healthy option to recharge yourself with energy and nutrients while still taking care of your figure. Do you want to try it?

Although there are many ways to enjoy this cereal in the regular diet, this salad is one of the best alternatives, as it proposes combining ingredients with a low caloric intake and a high content of essential nutrients. In addition, it is very light and easy to prepare. Take aim!

Why make a brown rice salad?

Brown rice is a less processed variety compared to white rice. It preserves its peel, which allows it to retain important nutrients such as vitamins, minerals, and antioxidants. Plus, it also contains more dietary fiber and protein.

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

Nutritional properties of brown rice

Integral rice

So that there are no doubts about the benefits of this brown rice salad, we first want to review the nutritional properties of this cereal. Of course, keep in mind that the nutritional quality may vary when combined with the other foods in the recipe.

Each cup of brown rice provides:

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

How to make a brown rice salad

Rice salad

Brown rice salad is a good option for those on a vegan or vegetarian diet. Of course, it can also be prepared by those who simply want to enjoy healthier dishes in their regular 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, radishes and mushrooms, obtaining a delicious dish. Find out how to do it below.


  • 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 radishes, sliced
  • 1 cup of chopped mushrooms (200 g)
  • Olive oil (as necessary)
  • 1 tablespoon of sunflower seeds (10 g)
  • Salt and pepper to taste


  • To start, wash the rice well and pour it into a pot with water and salt.
  • Put it to cook over medium heat and, when it reaches a boil, lower the temperature to a minimum and cover it. To keep warm, leave it on a toaster for about 40 minutes.
  • Besides, in a skillet over high heat, heat olive oil and sauté the chopped mushrooms.
  • Add salt and pepper to taste to enhance the flavor.
  • Once the rice is ready, let it rest for a few moments and transfer it to a salad bowl.
  • Next, add the sautéed mushrooms and the chopped radishes.
  • Stir well and add the spinach leaves.
  • Lastly, garnish it with coriander and sunflower seeds. Season to taste before serving.


hands holding rice

Brown rice salad is a healthy, low-calorie option that you can enjoy at any time of the day. Due to the nutritional quality of its main ingredient, this recipe is ideal to improve the nutritional quality of the regular diet. In addition, its delicious flavor allows it to be easily incorporated into the diet of children.

Best of all, being gluten-free, this recipe is also suitable for people with celiac disease or with food intolerances. It can be enjoyed even when the goal of the diet is to lose weight. Have you already tried it?

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