This brown rice salad with asparagus and walnuts is so perfectly balanced with the trifecta of salad ingredients: something crunchy (chopped walnuts), something bright-tasting (fresh and zesty lemon juice) and something sweet (raisins). Nutty, crunchy with a touch of sweetness and a delicious lemony kick from the dressing, what more could you want?
Being a nutritionist I like to make sure my recipes are well balanced, and this one ticks all the boxes for being the perfect side dish alongside your choice of protein.
What's good about it
It contains whole grains from the brown rice (rich in b-vitamins and some minerals), leafy greens (fantastic for the liver and very alkalizing ), asparagus (loaded with vitamin A, C, E & K), walnuts (a beauty food rich in omega 3), garlic (keeps your immune system in check), raisins (good source of antioxidants) and is super high in fibre.
This salad serves 4 as a side.
- 1 cup of brown rice
- 1 bunch of asparagus, snap or chop off the tough ends
- 2 garlic cloves, peeled and finely chopped
- 2 cups spinach
- 1/2 cup walnuts, roughly chopped
- 1/3 cup raisins
- 1 tablespoon coconut oil
- Salt and pepper to taste
- 3 tablespoons olive oil
- Juice from 1 lemon
- 1 teaspoon pure maple syrup
1. Cook brown as per packing instructions (with 2 cups of water). Once cooked, remove from heat, rinse and let it sit for 5-10 minutes to cool down slightly.
2. While rice is cooking, chop asparagus spears into 4 parts (make sure you've cut off the rough ends). Melt coconut oil in a fry pan, add chopped garlic and chopped asparagus into the pan and cook for 5 minutes until asparagus is slightly tender.
3. Tear or roughly chop spinach.
4. Add all dressing ingredients into a cup and mix together until combined.
5. Add brown rice, asparagus, spinach, walnuts, raisins to a large bowl. Season with salt and pepper. Pour dressing over salad and mix together until combined.
Enjoy this alongside some protein for a balanced meal (fish, chicken are great options or add some chickpeas or butter beans for a vegan/vegetarian friendly dish).
Recipe by Natalie Brady, from Natalie Brady Nutrition ©