Mixed grain and mushroom salad
Enjoy a flavorful Mixed Grain and Mushroom Salad that combines the earthy goodness of mushrooms, the vibrant freshness of parsley and spinach, and a tangy dressing made with olive oil, vinegar, and sesame oil. Enhanced with garlic, ginger, and a touch of maple syrup and soy sauce for a perfect blend of sweet and savory. This wholesome dish is perfect for a nourishing meal any time of the day.
- 17 Mar 2024
- Cook time 5 min
- Prep time 15 min
- 6 Servings
- 11 Ingredients
The mixed grain and mushroom salad is a nutritious and flavorful dish that combines fresh vegetables, hearty grains, and a savory marinade. Perfect for both casual dinners and elegant gatherings, this salad offers a delightful blend of textures and tastes. Follow this recipe to create a dish that's not only delicious but also packed with vitamins and minerals.
Ingredients:
Instructions:
- Rinse 1 cup of white rice under cold water until the water runs clear.
- In a medium-sized pot, add the rinsed rice and 2 cups of water.
- Bring the water to a boil, then reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes until the rice is fully cooked and the water is absorbed.
- Fluff the rice with a fork and let it cool to room temperature.
- In a small bowl, combine the 1/4 cup olive oil, 2 tablespoons vinegar, 2 minced garlic cloves, 2 tablespoons maple syrup, 2 tablespoons soy sauce, 2 tablespoons sesame oil, and 2 tablespoons grated ginger root.
- Whisk the ingredients together until well mixed and the dressing is smooth.
- Heat a large pan over medium-high heat.
- Add a small amount of olive oil to the pan, just enough to lightly coat the bottom.
- Sauté the sliced mushrooms in the pan, stirring occasionally, until they are browned and tender, about 5-7 minutes.
- In a large mixing bowl, combine the cooked white rice, sautéed mushrooms, and 3 cups fresh spinach.
- Pour the prepared dressing over the salad mixture and toss gently to ensure all the ingredients are well coated.
- Chop 1/2 bunch of fresh parsley and sprinkle it over the salad.
- Toss the salad one last time to evenly distribute the parsley.
- Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld.
Tips:
- For a richer flavor, marinate the mushrooms in the soy sauce mixture for at least 30 minutes before cooking.
- Use a mix of different mushrooms such as cremini, shiitake, and button mushrooms for a variety of textures and flavors.
- Toast the sesame oil lightly before using it to enhance its nutty aroma.
- Make sure to cook the white rice ahead of time and let it cool. This prevents it from becoming mushy when mixed with other ingredients.
- Add the spinach at the very end to keep it fresh and crisp, as it wilts quickly when exposed to heat.
- Garnish with extra fresh parsley and a sprinkle of toasted sesame seeds for a finishing touch.
This mixed grain and mushroom salad is a versatile and delightful dish that combines wholesome ingredients for a balanced meal. Whether served as a main course or a side dish, it is sure to impress with its complexity of flavors and simplicity of preparation. Enjoy a healthier, delicious meal that brings out the best in seasonal produce and staple grains.
| Nutrition Facts | |
|---|---|
| Serving Size | 170 grams |
| Energy | |
| Calories 220kcal | 9% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 1.82g | 5% |
| Sugar 1.80g | 2% |
| Fat | |
| Fat 16g | 19% |
| Saturated 2.25g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 63ug | 7% |
| Choline 22mg | 4% |
| Vitamin B1 0.29mg | 24% |
| Vitamin B2 0.40mg | 31% |
| Vitamin B3 4.87mg | 30% |
| Vitamin B6 0.19mg | 11% |
| Vitamin B9 140ug | 35% |
| Vitamin B12 0.03ug | 1% |
| Vitamin C 13mg | 14% |
| Vitamin E 0.47mg | 3% |
| Vitamin K 150ug | 124% |
| Minerals | |
| Calcium, Ca 36mg | 3% |
| Copper, Cu 0.42mg | 0% |
| Iron, Fe 2.40mg | 22% |
| Magnesium, Mg 40mg | 9% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 470mg | 14% |
| Selenium, Se 22ug | 39% |
| Sodium, Na 300mg | 20% |
| Zinc, Zn 0.99mg | 9% |
| Water | |
| Water 110g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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