Rainbow Sprouted Brown Basmati Salad

 
thumbnail_final pic.jpg

A colourful plate attracts my eyes and tantalises my taste buds, the eyes feast before the stomach, we all know that.

Many are convinced that eating healthy is not tasty, I totally agree when food is prepared bland with no soul. However, this salad will sway you towards healthy is yummy.

It is packed with fibre, vitamins, antioxidants and a heap of goodness. Fibre which is found in legumes, whole grains, fruits and vegetables helps maintain a healthy bowel, controls blood sugar, lowers cholesterol levels and supports a healthy and ideal weight.

This is my Rainbow salad as it is so colourful, beautiful, packed with vegetables and delicious. For the base, I used sprouted brown basmati rice which is high in fibre, a source of vitamin B, protein and minerals. The salad is then topped with toasted flaxseed which not only adds a delicious nutty flavour but also has many health benefits. It is a fantastic source of Omega 3 healthy fatty oils, helps control cholesterol levels, and maintains a healthy heart. The selenium-rich seed also helps boosts the immune system.

I make sure to add flaxseed to my baked goods, smoothies, morning cereals and salads whenever I have the chance to.

Use any dressing you fancy for this salad, and I guarantee you will be happy. Living a healthy life requires adopting a healthy lifestyle.

Servings: 5

Preparation Time: 20 minutes

Start to finish: 30 minutes

cooking: 30 minutes

Ingredients:

  • 2 cups sprouted brown basmati rice

  • 300 grams cauliflower

  • 100 grams kale

  • 400 grams sweet potato

  • 2 carrot

  • 1 avocado

  • 2 small cucumber

  • 100 grams cherry tomatoes

  • 4 green onion

  • 1/2 cup pomegranate

  • Fresh coriander

  • 2 tablespoons flax seed

  • 1 cup sweet corn

Method:

* Cook the brown rice according to manufacturer’s instruction and leave aside to cool.

cook rice to manufacturers instruction.jpg

* Cut the cauliflower into florets and steam for 5 minutes and set aside.

steamed cauliflower.jpg

* Slice the kale and sauté with 1 teaspoon olive oil just until it wilts about 3 minutes.

saute kale until wilted.jpg

* Prepare the roast potatoes as in my video for roasting sweet potatoes and butternut squash and set aside to cool.

* Slice the carrots into match sticks.

* Slice the avocado, cucumbers, green onion and set aside.

* Place the flaxseed in a fry pan and toast for 1 minute until they start to pop.

Toast flaxseed.jpg

* Place the cooked rice in the centre of the serving bowl and top with all the ingredients in an appetising layout.

* Top with toasted flax seed.

top with flaxseed.jpg

* For the salad dressing use any dressing you fancy, or you can use my super quinoa salad dressing.

* Adding salt and seasoning is optional.

final pic.jpg


Tips:

* You can use any grain so try it with quinoa.

* Use any combination of vegetables you fancy, the more, the healthier the salad becomes.

* Add boiled eggs or sizzling beef or grilled chicken yakitori to make it a complete meal.

* The salad can be prepared a day ahead covered in the fridge. Toss last minute with the dressing.

Per Serving: 581 Calories; 11g Fat (16.1% calories from fat); 15g Protein; 111g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 61mg Sodium.

 
Maha NakliComment