If you're looking for a healthy and satisfying salad recipe, try this Brown Rice and Hazelnut Waldorf Salad. With only 190 calories per serving (128 g), it's a great option for lunch or dinner.

This salad is packed with flavor and nutrition. Brown rice is a whole grain that's high in fiber, vitamins, and minerals. Hazelnuts, on the other hand, are a great source of healthy fats, protein, and antioxidants. Combined with the other ingredients in this recipe, they make for a delicious and nutritious salad.

In this article, we'll give you a step-by-step guide on how to prepare this salad, as well as some information on the health benefits of brown rice and hazelnuts.

Ingredients

To make this salad, you'll need the following ingredients:

• 1 cup brown rice
• 1/2 cup chopped hazelnuts
• 1 medium apple, chopped
• 1 stalk celery, chopped
• 1/4 cup chopped red onion
• 1/4 cup plain Greek yogurt
• 1 tbsp honey
• 1 tbsp apple cider vinegar
• Salt and black pepper to taste

Note: To make this salad gluten-free, use certified gluten-free brown rice.

Preparation

Follow these steps to make this delicious salad:

1. Cook the brown rice according to package instructions and let it cool.
2. In a large bowl, mix together the cooked rice, chopped hazelnuts, chopped apple, chopped celery, and chopped red onion.
3. In a small bowl, whisk together the Greek yogurt, honey, apple cider vinegar, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Refrigerate the salad for at least 30 minutes before serving.

Enjoy your delicious and healthy Brown Rice and Hazelnut Waldorf Salad!

Nutritional Information

Here's the nutritional information for one serving (128 g) of Brown Rice and Hazelnut Waldorf Salad:

• calories: 190
• Total fat: 7g
• Saturated fat: 1g
• Cholesterol: 0mg
• Sodium: 30mg
• Total carbohydrates: 29g
• Dietary fiber: 4g
• Sugars: 7g
• Protein: 5g

This salad is a great source of fiber, protein, and healthy fats!

Benefits of Brown Rice

Brown rice is a whole grain that's packed with nutrients. Here are some of the benefits of including brown rice in your diet:

• High in fiber: Brown rice is a great source of dietary fiber, which can help promote healthy digestion and reduce the risk of heart disease and other chronic conditions.
• Rich in vitamins and minerals: Brown rice is a good source of B vitamins, magnesium, and selenium, which are important for maintaining optimal health.
• May help with weight management: Brown rice is relatively low in calories and high in fiber, which can help you feel full and satisfied and may promote weight loss.

Overall, brown rice is a healthy and nutritious addition to any meal!

Health Benefits of Hazelnuts

Hazelnuts are a tasty and nutritious nut that offer a range of health benefits. Here are some of the reasons why you should incorporate hazelnuts into your diet:

• Rich in healthy fats: Hazelnuts are high in monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease and other chronic conditions.
• Good source of protein: Hazelnuts are a good source of plant-based protein, which is important for building and repairing muscle tissue.
• High in antioxidants: Hazelnuts are rich in antioxidants, which can help protect against cell damage and reduce the risk of chronic diseases.

Overall, hazelnuts are a great addition to any diet!

Calorie Content

This salad is relatively low in calories, with only 190 calories per serving (128 g). That makes it a great option for anyone who's watching their calorie intake.

Suitable for Vegetarians

This salad is suitable for vegetarians, as it contains no meat or meat products.

Gluten-free Option

To make this salad gluten-free, use certified gluten-free brown rice.

Perfect for Lunch or Dinner

This salad is a great option for lunch or dinner, as it's filling and nutritious.

Satisfying and Delicious

Not only is this salad healthy, it's also satisfying and delicious. The combination of brown rice, hazelnuts, apple, and yogurt dressing is a real crowd-pleaser!