Healthy Recipes: Summer Rice Salad

Whether it’s for a summer buffet or a garden party, you’ll love this wonderful Summer Rice Salad because it takes just a few steps to prepare and is very healthy. It is wonderfully refreshing and keeps fresh for several days in the refrigerator.

For the dressing we use an apple cider vinegar. This is very healthy, because in addition to the nutrients of the apple, it contains other valuable vitamins, minerals, trace elements and enzymes. In addition, apple cider vinegar has an antibacterial effect and acts as a gentle intestinal cleanser. We refine the dressing with a little apple sauce, which gives the salad a fine sweet note.

There are no limits to your taste buds when it comes to herbs – try out which combinations are perfect for you.

Ingredients for the Summer Rice Salad

  • 300 g brown rice
  • 200 g carrots
  • 150 g zucchini
  • 1 pc. Spring onion
  • 30 g canola oil
  • 30 g apple cider vinegar
  • 1 tablespoon applesauce
  • 30 g sunflower seeds
  • 30 g unpeeled sesame seeds
  • 1 tsp sea salt
  • 1 bunch of mixed herbs

Preparation of the Summer Rice Salad

Step 1
Soak the brown rice for 8-24 hours. Then pour away the water and use fresh water to cook the rice.
Cook the brown rice first, as it has a cooking time of about 30 minutes. During this time you can prepare the dish in peace.

Step 2
Wash the vegetables thoroughly and cut them into very fine cubes. Also wash the fresh herbs of your choice and cut them very finely.

Step 3
Steam the vegetables without the spring onions in a little canola oil. Meanwhile, mix 30 g of canola oil, 30 g of apple cider vinegar, 1 tbsp of applesauce, 1 tsp of sea salt, mixed herbs and the spring onion in a salad bowl.

Step 4
In a pan without oil over low heat, slowly toast the sunflower seeds and sesame seeds until golden brown.

Step 5
Add the cooked rice to the salad dressing and mix well. Let it cool down a bit.

Step 6
Finally, add the steamed vegetables and garnish the salad with fresh herbs and the roasted seeds.

The salad will keep for several days in the refrigerator. You can also add some raisins to the salad. This gives the rice salad a subtle sweet note.


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