Penn Herb Wellness Guide
Brown Basmati Rice with Apples and Walnuts
Recipe by Mary Martha Shaw
Serve this festive Fall salad with a cream of carrot soup for lunch or tofu cutlets and steamed greens for dinner. It would also be a good accompaniment to poached or steamed fish. Try packing leftovers the next day for lunch.
Ingredients
- 1/3 cup walnuts
- 2 Tbs extra virgin olive oil
- Zest from one orange
- 1/2 cup orange juice
- 2 Tbs apple cider vinegar
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/4 tsp ground nutmeg
- 4 cups cooked brown basmati rice
- 1/2 cup dried cranberries
- 1 Jonagold apple, cut into 1/4-inch (1/2-cm) pieces
- 3 stalks of celery, cut into 1/4-inch (1/2-cm) slices
- 5 or 6 pale green celery leaves, chopped
- 4 sprigs parsley, chopped
Directions
- Roast the walnuts in a preheated 350F (175C) oven for 5 to 7 minutes. Chop coarsely and set aside.
- In a large bowl, combine the olive oil, orange zest, orange juice, vinegar, sea salt, pepper, and nutmeg. Mix well.
- To this mixture, add the rice, cranberries, apple, celery, and celery leaves. Also add the parsley and chopped walnuts.
- Toss all together until the salad is well-mixed.
Nutrition Facts
Calories 235
Calories from Fat 66 (28%)
(12%)Total Fat 8g
(5%)Saturated Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
(0%)Cholesterol 0mg
(6%)Sodium 138mg
(7%)Potassium 262mg
Total Carbohydrate 40g
(14%)Dietary Fiber 4g
Sugars 14g
Sugar Alcohols 0g
(8%)Protein 4g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.