Recetas
Recetas veganas
Ensalada de Arroz Integral con Brotes Crujientes y Semillas

Ensalada de Arroz Integral con Brotes Crujientes y Semillas

Revisado por pares por Editores de recetas del Reino UnidoEscrito por Editores de recetas del Reino UnidoPublicado originalmente 28 Ene 2026

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This vibrant brown rice salad is a celebration of textures and fresh flavours, making it an excellent choice for a nutritious vegan lunch or a substantial side dish. The base of nutty whole grains and earthy sprouted legumes provides a satisfying bite, while the addition of toasted pumpkin and sunflower seeds adds a delightful crunch. A bright, herbaceous chive vinaigrette ties everything together, offering a zesty finish that cuts through the richness of the roasted nuts.

Packed with plant-based protein and fibre, this wholesome dish is as practical as it is delicious. The vinaigrette and legumes can be prepared a day in advance, making it a reliable option for weekday meal prep or effortless entertaining. Serve it at room temperature to allow the delicate flavours of the pulses and fresh courgette to shine through.

Ingredients for Brown Rice Salad with Crunchy Sprouts and Seeds

1 cup (packed) chopped fresh chives
1/2 taza más 2 cucharadas de aceite de oliva virgen extra
2 cucharadas (o más) de jugo de limón fresco
1 cucharadita de sal kosher más adicional
350ml mixed dried sprouted legumes (such as mung beans and lentils)
230g grated courgette, lightly squeezed to remove liquid
120ml cooked brown rice
2 cebollas de primavera, finamente picadas
45g toasted salted sunflower seeds
45g toasted salted shelled pumpkin seeds (pepitas)
50g coarsely chopped roasted unsalted almonds
Pimienta negra recién molida
Ingredient info: Look for dried sprouted legumes at natural foods stores, truroots.com, and some supermarkets.

How to make Brown Rice Salad with Crunchy Sprouts and Seeds

Purée chives, oil, 2 tablespoons lemon juice, and 1 teaspoon salt in a food processor until smooth. Strain chive vinaigrette through a fine-mesh sieve into a small bowl.

Cook dried sprouted legumes in a large pot of lightly salted boiling water until just tender, about 5 minutes. Cover pot; remove from heat. Let stand for 3 minutes; drain. Rinse legumes under cold water to cool; drain. Transfer to a large bowl. DO AHEAD: Vinaigrette and legumes can be made 1 day ahead. Cover separately; chill.

Add courgette, rice, spring onions, seeds, nuts, and chive vinaigrette to bowl with legumes; toss to combine. Season to taste with salt, pepper, and more lemon juice, if desired.

Descargo de responsabilidad

Si bien se ha hecho todo lo posible para garantizar que la información sea precisa y esté actualizada, las necesidades individuales pueden variar y los requisitos dietéticos pueden diferir según las condiciones de salud personales. Siempre revise las etiquetas de los alimentos y la información sobre alérgenos antes de preparar o consumir cualquier receta. Si tiene preocupaciones específicas de salud, alergias, intolerancias o sigue una dieta prescrita médicamente, busque el consejo de su médico de cabecera, farmacéutico o un dietista registrado antes de realizar cambios significativos en su dieta o estilo de vida.