Curried Rice and Grape Salad

 Source: Curried Rice and Grape Salad, SaskFlax.com

Source: Curried Rice and Grape Salad, SaskFlax.com

Curried brown rice flavoured with mint, grapes and toasted flaxseed makes for a great side dish or meal on its own.

Ingredients

  •  1 1/2 cups (375 mL) cooked brown rice, cooled
  •  1/3 cup (75 mL) low-fat plain yogurt
  •  2 Tbsp (30 mL) flaxseed oil
  •  1 tsp (5 mL) curry powder
  •  1 tsp (5 mL) granulated sugar
  •  1/2 tsp (2 mL) salt
  •  1/4 tsp (1 mL) crushed mint*
  •  1 1/2 cups (375 mL) halved seedless red or green grapes
  •  2 Tbsp (30 mL) whole toasted flaxseed

Instructions

  1. In a medium bowl combine rice, yogurt, flaxseed oil, curry powder, sugar, salt and mint; mix well. Toss in grapes. Cover and refrigerate 24 hours.
  2. Add whole toasted flaxseed just before serving.

Cooks Notes: 1/4 tsp (1 mL) ground cinnamon can be substituted for the mint.

 

Nutritional Analysis

 
 

YIELD: 6 servings.

SERVING SIZE: 1/2 cup (125 mL). Each serving contains 3/4 tsp (4 mL) of flaxseed oil and 3/4 tsp (4 mL) of whole flaxseed.

Per Serving
Calories 140
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Carbohydrates 19 g
Fiber 2 g
Sugars g
Protein 3 g
Sodium 207 mg
Potassium 148 mg