Refreshing Cold Rice Salad for Summer

Left-over rice creates a delightful cold grain salad when paired
with vegetables and herbs. .

We eat brown rice all the time.  I always cook way too much and then try to pawn it off as left-overs for lunch the next day or two.  But this is the thing... it is like pasta in its ability to morph into salads or other side dishes for future meals.  I am learning with son #3 that we can make Giada's rice balls with cheese filling, fold it into stews and sautees, and just serve it with veggies dumped on top.  Gluten-free friends love rice and I appreciate the opportunity to discover the diversity that this grain has to offer when my pals come over.  This one is a winner.  Another bonus for the chef, this is wonderful if made early in the day so all the flavors have a chance to meld. 

Serves:  8      
Prep and cook time:  10 minutes if using left-over rice or one hour using fresh cooked rice

2 cups brown rice, cooked and cooled
1/2 cup cherry or grape tomatoes, quartered
1/4 cup red onion, minced
1/4 cup yellow pepper, chopped
1/4 cup fresh basil, coarsely chopped
1/4 cup fresh Italian parsley, coarsely chopped

Dressing:
1/3 - 1/2 cup olive oil
3 tablespoons champagne vinegar or other sweet vinegar
dash of salt
several grinds of black pepper

Make sure your bowl is big enough to toss all the fresh herbs
and vegetables together.

Place cold rice in a bowl and add the tomatoes, red onion, yellow pepper, basil, and parsley.  Combine the dressing ingredients in a jar with a lid and shake to emulsify.  Add just enough dressing to moisten the salad and toss well before serving.

Nutrition count:  For a non-meat option, this side dish packs a punch.  Each serving comes in at almost 2 grams each of protein and fiber and with 140 calories.  It is also loaded with mostly monounsaturated fats.  For the micronutrient breakdown, this meets a quarter of your manganese needs for the day. 

Manganese is a trace mineral.  What this means is that it is necessary to our health, and our body uses it in small but vital amounts.  Taking manganese in through healthy eating is the best way to ingest it.  Deficiencies are rare because this element is readily available in nuts, whole grains, leafy vegetables, and tea.  It functions as a cofactor for enzymes involved in bone formation and various metabolic processes.

- Kim Fielding