Christmas Brown Rice Salad
A bright brown rice salad full of red and green vegetables, sweet cranberries, and pumpkin seeds. Festive at Christmas and lovely any time of year.
Ingredients
- 960 ml cooked brown rice, cooled4.06 cup cooked brown rice, cooled
- 0.5 medium red onion, finely diced
- 1 each lemon, juiced
- 1 medium red capsicum, diced small
- 1 medium green capsicum, diced small
- 360 ml spinach, finely shredded1.52 cup spinach, finely shredded
- 120 ml dried cranberry8.12 tbsp dried cranberry
- 120 ml pumpkin seed8.12 tbsp pumpkin seed
- 60 ml soy sauce, low-sodium where possible4.06 tbsp soy sauce, low-sodium where possible
- 120 ml olive oil8.12 tbsp olive oil
- 1 each garlic, crushed
Steps
Prep the Vegetables
- Finely dice the red onion, place it in a small bowl, and cover with the juice of the lemon to soften and mellow it.
- Dice the red and green capsicum into small pieces, then finely shred the spinach leaves.
Make the Dressing
- Add the soy sauce, olive oil, and crushed garlic to the soaked onions, then whisk together with a fork until combined.
Assemble
- In a large bowl, combine the cooked brown rice, diced capsicum, shredded spinach, cranberries, and pumpkin seeds.
- Pour the dressing over the salad and toss until everything is evenly coated, then serve.
Nutrition
- Calories
- 295
- Protein
- 5g
- Fat
- 17g
- Carbs
- 34g
Tips by age
Chop the cranberries finely and grind or finely chop the pumpkin seeds before adding. Soften the capsicum by steaming it briefly so it is easy to chew. Serve a small portion. Soy sauce is naturally salty, so use a low-sodium one and keep the amount small.
Choking safety: Whole dried cranberries and whole pumpkin seeds are choking hazards. Chop cranberries small and grind or finely chop the seeds. Raw capsicum can be firm, so steam it soft for this age.
Finely chop the cranberries and coarsely chop the pumpkin seeds. Dice the capsicum small or steam it briefly to soften. Keep soy sauce light, choosing low-sodium where you can.
Choking safety: Whole dried cranberries and pumpkin seeds can be choking hazards. Chop them smaller and offer raw capsicum in small soft pieces.
Serve as written with the capsicum diced small. Roughly chop the cranberries and pumpkin seeds if your child is still mastering chewing. Use low-sodium soy sauce and keep the portion modest.
Choking safety: Pumpkin seeds and dried cranberries can still pose a risk at this age. Chop if needed and supervise while eating.
Serve as written in a small bowl. Most children at this age can manage the cranberries and pumpkin seeds, but keep an eye on chewing and chop if needed.
Choking safety: Supervise eating; whole seeds and dried fruit can still be a risk for hurried eaters.
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