Brown Rice and Grilled Vegetable Salad

Brown Rice and Grilled Vegetable Salad image Image by: Brown Rice and Grilled Vegetable Salad image Author: Canadian Living

The herbaceous, bright green sauce is the star of this veggie-dense grain salad. You'll want to eat it on everything! Look for whole grain brown rice that's ready in 20 minutes; it's a convenient (and fast) way to incorporate whole grains into everyday dinners.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: September 2013

Ingredients

  • 1 cup whole grain 20-minute brown rice (such as Uncle Ben
  • 2 zucchinis cut lengthwise in 1/2-inch thick slices
  • 1 eggplant cut lengthwise in 1/2-inch thick slices
  • 1 sweet yellow or sweet red pepper halved
  • 1 white onion cut in 1/2-inch thick slices
  • 1/3 cup crumbled feta cheese (optional)
Green Sauce:
  • 1/2 cup fresh parsley leaves
  • 1/2 cup fresh cilantro leaves
  • 1/4 cup fresh mint leaves
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon rinced drained caper
  • 1 tablespoon lemon juice
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon each salt and pepper

Method

Green Sauce: Using immersion blender, purée together parsley, cilantro, mint, oil, capers, lemon juice, mustard, salt and pepper until smooth; set aside.

In large saucepan of boiling water, cook rice according to package directions. Drain; transfer to large bowl.

Meanwhile, place zucchini, eggplant, yellow pepper and onion on greased grill over medium-high heat; close lid and grill, turning once, until tender, 12 to 15 minutes. Let cool enough to handle.

Coarsely chop vegetables; toss with rice. Sprinkle with feta cheese (if using). Serve with green sauce, adding to taste.

Nutritional facts per serving: about

  • Fibre 7 g
  • Sodium 422 mg
  • Sugars 10 g
  • Protein 7 g
  • Calories 368.0
  • Total fat 12 g
  • Potassium 786 mg
  • Cholesterol 0 mg
  • Saturated fat 2 g
  • Total carbohydrate 61 g

%RDI

  • Iron 21.0
  • Fibre 0.0
  • Folate 34.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 20.0
  • Vitamin C 108.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Brown Rice and Grilled Vegetable Salad

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