Brown Rice Salade Nicoise

May 09, 2023May 9, 20230 14
Healthy and Nutritious Brown Rice Salade Nicoise
in Salad

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/3 cup red onion , minced
1 1/2 teaspoons balsamic vinegar
1 can tuna in olive oil , undrained
3 3 cups cooked barley or 3 cups cooked cracked farro
1 small red bell peppers or 1 small yellow bell pepper , seeded and diced
1/3 cup pitted oil-cured black olive , chopped
2 tablespoons capers , drained and rinsed and minced
1 -3 tablespoon fresh lemon juice
1 teaspoon lemon zest ( optional )
1 -2 tablespoon olive oil ( optional )
2 tablespoons fresh flat-leaf parsley or 2 tablespoons fresh tarragon , minced
2 teaspoons fresh lemon thyme , chopped ( optional )
salt , to taste
fresh ground black pepper , to taste
6 cups romaine lettuce , loosely packed and shredded
radicchio , shredded and mixed with romaine ( optional )
1 lb fresh green beans , trimmed and steamed and cooled
4 hard-boiled eggs , peeled and halved

Nutrision Information

Servings Per Recipe
4-6
Calories
350
Sugar
6g
Fat
11g
The Brown Rice Salade Nicoise is a version of the classic French Salad Nicoise, which originated in the city of Nice in the 19th century. The original recipe consists of tomatoes, anchovies, olives, and hard-boiled eggs, while this version has been modified to include cooked brown rice, tuna, and green beans. This dish is perfect for a healthy lunch or dinner and is easy to prepare. The combination of different textures and flavors will satisfy your taste buds and keep you full for longer. Enjoy the Brown Rice Salade Nicoise as a gluten-free, dairy-free, and nutritious meal that is both delicious and healthy.

Instructions

1.In a small mixing bowl, combine the minced onion with balsamic vinegar and let it sit for 10 minutes.
2.In a large mixing bowl, toss together the cooked brown rice, tuna with its olive oil, diced bell pepper, chopped olives, capers, lemon juice, lemon zest, olive oil, minced parsley, and lemon thyme. Season with salt and pepper.
3.On a large platter, arrange the romaine lettuce and shredded radicchio (optional) and top with the rice-tuna salad mix.
4.Add the steamed green beans and the hard-boiled egg halves. Serve immediately.

PROS

This salad is packed with healthy nutrients found in brown rice, tuna, and green beans.

It is easy to prepare and is a great meal on a hot summer day.

It is gluten-free, dairy-free, and can be low in calories if eaten in moderation.

CONS

Some people may not enjoy the texture of cooked brown rice.

This salad is not suitable for those who are allergic to seafood.

HEALTH & BENEFITS

Brown rice is a great source of fiber, which promotes digestive health and helps regulate blood sugar levels.
Tuna is rich in Omega-3 fatty acids, which can lower blood pressure and reduce inflammation.
Green beans are high in vitamins and minerals such as vitamin C, vitamin K, and potassium, which support the immune system and bone health.

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