Whole Grain Rice Salad with Seasonal Vegetables
Category: Main Courses (Primi piatti)
Servings: 4
This vibrant Whole Grain Rice Salad is a perfect combination of hearty rice, tender vegetables, and aromatic herbs, making it a satisfying dish for lunch or dinner. Fresh ingredients like zucchinis, carrots, and cherry tomatoes are complemented by the mild crunch of pumpkin seeds and the bold taste of olives. It’s light yet nourishing, ideal for those seeking a flavorful and healthy meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole grain rice | 320g |
| Baby zucchinis | 200g |
| Carrots | 160g |
| Cherry tomatoes | 200g |
| Fava beans (shelled) | 450g |
| Pumpkin seeds | 20g |
| Taggiasca olives | 50g |
| Chives | To taste |
| Extra virgin olive oil | 30g |
| Salt | To taste |
| Black pepper | To taste |
Instructions
-
Cook the Rice:
Begin by filling a large pot with water and bring it to a boil. Once the water is boiling, add the whole grain rice and cook according to package instructions, usually for about 30-40 minutes, until tender but firm. Drain and set aside to cool. -
Prepare the Vegetables:
If you’re using shelled fava beans, remove their outer skin. You will need approximately 70g of beans once peeled. -
Grate the Zucchini and Carrots:
Wash and trim the zucchinis, then grate them using a coarse grater. Do the same with the carrots after peeling and trimming them. Set both vegetables aside. -
Cut the Tomatoes:
Rinse the cherry tomatoes and slice them into quarters. These fresh tomatoes will add a juicy burst of flavor to the salad. -
Prepare the Chives:
Finely chop the chives, which will add a fresh, onion-like aroma to the salad. -
Assemble the Salad:
In a large mixing bowl, combine the cooked and cooled rice with the grated zucchinis, carrots, chopped tomatoes, and shelled fava beans. Add the pumpkin seeds and Taggiasca olives for extra texture and flavor. -
Season the Salad:
Drizzle the salad with extra virgin olive oil, sprinkle with salt and freshly ground black pepper, and toss everything together gently. Adjust seasoning to taste, and finish by sprinkling the chopped chives on top. -
Serve:
Serve the salad immediately or refrigerate for a few hours to allow the flavors to meld together. This dish can be enjoyed as a light main course or as a refreshing side dish.
This whole grain rice salad is not only nutritious but also bursting with colors and textures. The earthy fava beans and crunchy pumpkin seeds contrast beautifully with the fresh, soft vegetables, and the olives bring a savory punch that ties everything together. Enjoy this wholesome dish for a satisfying and healthy meal!
