This vegan kale brown rice salad with broccoli and peanut sauce is simple to make and filled with diet. Get pleasure from it contemporary or make it upfront for a wholesome meal prep choice.
Introduction
Full of nutritious elements and bursting with flavour, this kale and rice salad is must-try for anybody seeking to embody extra plant-based meals of their food plan, with out sacrificing style.
The salad is vegan, oil-free, gluten-free and might be made nut-free if wanted. It’s additionally loaded with wholesome elements like nutrient-dense kale, brown rice and contemporary veggies.
Together with all these micronutrients and loads of fiber, it additionally gives a superb steadiness of carbohydrates, protein and wholesome fat. All that goodness is introduced collectively by a creamy peanut dressing.
And when you wish to meal prep, this salad is nice for that too. You may make a batch on Sunday and it get pleasure from all through the week.
Let’s go over the recipe highlights, elements you’ll want, substitutions and variations, the make it and a few useful ideas.
Ingredient Notes
The whole checklist of elements and quantities is positioned within the printable recipe card under.
- Brown Rice: This may be substituted with long-grain white rice, a wild rice mix or a unique grain like quinoa. For a low-carb salad, you could possibly use cauliflower rice.
- Kale: Any number of kale works. I like Tuscan (lacinato) kale for salads. You’ll be able to substitute spinach when you favor.
- Cilantro: You’ll be able to omit this when you’re not a fan. I feel contemporary basil could be a yummy substitute.
- Bell Pepper: Any color works.
- Peanut Butter: Use pure peanut butter or substitute almond butter for a peanut-free recipe or sunflower seed butter for a nut-free recipe.
- Rice Wine Vinegar: You should use seasoned or unseasoned rice vinegar.
- Maple Syrup: You’ll be able to substitute agave syrup or honey. For a sugar-free recipe, you need to use sugar-free sweetener akin to stevia or monk fruit sweetener.
- Soy Sauce: Ensure you use gluten-free tamari or a gluten-free recipe, or coconut aminos for a soy-free and gluten-free recipe.
Variations & Additions
Step-by-Step Directions
Step 1: Cook dinner Rice & Add Kale
In the event you don’t have brown rice available, begin cooking that now in response to package deal directions. When the rice is completed cooking, stir within the chopped kale to melt.
Fast Tip: Choose quinoa? That works effectively right here too so be at liberty to substitute it.
Step 2: Cook dinner Broccoli
Chop the broccoli and steam on the stovetop (or different technique of alternative) for 3-4 minutes. It ought to be cooked al dente ie. a pleasant, vibrant inexperienced and nonetheless have some crunch to it.
Fast Tip: In the event you don’t have broccoli available, roasted or steamed cauliflower works effectively too.
Step 3. Chop Veggies & Cilantro
Chop up the remainder of the veggies and the cilantro and blend in a big bowl with the steamed broccoli.
Step 4: Make the Dressing
Make the sauce by mixing all of the elements collectively till easy and creamy.
Fast Tip: In the event you don’t have a approach to mix the dressing, omit the garlic cloves and contemporary ginger and add 1 tsp of garlic powder and 1/2 tsp floor ginger or use the contemporary/uncooked garlic and ginger however grate it to make sure it’s easy. Whisk every thing collectively till easy.
Step 5: Combine Salad
Add the cooked brown rice to all of the veggies and both toss with the peanut sauce or divide the salad between bowls and drizzle every with sauce.
Recipe FAQs
Completely! This salad is nice for meal prep and might be made forward of time and saved within the fridge for as much as 4 days.
Sure. This salad is each vegan and gluten-free, simply you should definitely use gluten-free tamari and never soy sauce within the peanut sauce.
You should use almond butter, cashew butter or sunflower seed butter as a substitute of peanut butter.
For a very nut-free dressing, this miso tahini sauce would additionally work effectively with this recipe.
Knowledgeable Ideas
- Finely chop the kale. Take away the robust stems and finely chop the kale earlier than including it to the rice.
- Steam broccoli al dente. You don’t need mushy, over cooked broccoli, so ensure you steam it till tender however not over cooked. It ought to be vibrant inexperienced and nonetheless have some chew and crunch when it’s prepared.
- Make further sauce. For an additional sauce salad, you possibly can at all times double the peanut sauce to ensure it actually coats the salad. If in case you have further you possibly can retailer it within the fridge for one more use akin to dip, sauce for tofu or one other recipe like this peanut tofu bowl or teriyaki chickpea bowl.
Methods to Retailer
- Let cool earlier than storing if the rice is heat.
- Retailer within the fridge for as much as 4 days in an hermetic container.
- This recipe shouldn’t be appropriate for freezing as a result of contemporary veggies.
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Description
This brown rice salad is filled with flavour and diet. You’ll love the wholesome veggies and rice topped off with crunchy cashews and creamy peanut sauce.
For the Brown Rice Salad
For the Peanut Sauce
- Cook dinner the brown rice in response to package deal instructions. Use a pot that might be giant sufficient to stir the kale in as soon as the rice is cooked. As soon as the rice is cooked, stir within the chopped kale so it softens. If you have already got cooked rice available, simply combine the kale with the remainder of the veggies.
- Chop and steam the broccoli on the stovetop for 4 minutes or cook dinner al dente utilizing one other technique of alternative.
- Chop up the remainder of the greens and the cilantro and add to a big serving or mixing bowl.
- Add all the sauce elements to a blender and blend till easy and creamy. If wanted, add water 1 tsp at a time to regulate the consistency. The sauce ought to be thick however pourable.
- Add the cooked rice and kale to the bowl with the greens and blend to mix.
- Prime with the dressing and blend. If wanted, season with salt and pepper.
- If desired, serve topped with a squeeze of contemporary lime juice and some chopped peanuts or cashews
Notes
Storing: Let cool if the rice remains to be heat then retailer in a sealed container within the fridge for as much as 4 days.
Diet
- Serving Measurement: 1/4 of recipe
- Energy: 384
- Fats: 17 g
- Carbohydrates: 48 g
- Fiber: 6 g
- Protein: 13 g
Key phrases: asian brown rice salad, peanut rice salad
Initially printed on February 12, 2013.
