Brown rice salad with grilled green asparagus, radishes and walnuts
With the arrival of spring comes new vegetables! This is the perfect time to replenish your vitamins and nutrients because they are particularly interesting from a nutritional point of view! Here are some good reasons to eat it.
Asparagus contributes to a good mood
The nutrients found in asparagus including tryptophan, one of the eight essential amino acids in the human diet, help to drive away irritability and keep you in a good mood.
Asparagus and its nutrients
Asparagus is full of anthocyanins, antioxidant pigments that give them their green or purplish color, and vitamin E. These two nutrients help fight against cell aging. When preparing this vegetable, try not to overcook it, nor too little. By cooking it, you activate its anti-cancer nutrients, but be careful not to overcook them as you risk eliminating its benefits.
Like other green vegetables, asparagus is a good source of vitamin K, which is essential for blood clotting and for healthy bones.
Asparagus is also an excellent source of soluble and insoluble fiber. It contributes to good digestive health. It also contains prebiotics which help reduce gas and asparagine, a natural diuretic very useful for to eliminate excess fluids and to fight against urinary tract infections.
Radishes against colds!
Rich in sulfur, potassium, calcium and magnesium, radishes act against infections of the nose, throat, trachea and lungs. They disinfect and protect the body. With the famous pandemic currently raging, use this vegetable to strengthen your respiratory system!
Radish for our immune system
Rich in vitamins C and B9, fiber, potassium and magnesium, red radishes contribute to the proper functioning of the immune system and the nervous system. They help reduce fatigue, protect cells against oxidative stress and help prevent certain cancers.
Brown rice salad with grilled green asparagus, radish and walnuts
1,5 cups uncooked brown rice
4 cups of vegetable broth
3 tablespoons olive oil, divided
2 cups of asparagus pieces
1 garlic clove, minced
1 tablespoon lemon juice
1/2 teaspoon lemon zest
1/4 teaspoon of salt
1/4 teaspoon pepper
1 cup radish, thinly sliced
1 / 2 cup of walnuts, coarsely chopped
- Cook brown rice according to package directions in vegetable broth until tender. Drain, then let cool.
- Add 1 tablespoon of olive oil to a pan and cook the asparagus with the garlic until tender and fragrant. Put aside.
- Combine the remaining 2 tablespoons of olive oil with the lemon juice, lemon zest, and salt and pepper. Put aside.
- In a large serving bowl, combine the cooked rice, cooked asparagus and garlic, radish slices and walnut pieces.
- Pour the lemon vinaigrette over the mixture and toss to coat well.
- Divide into serving bowls and serve immediately.
- Caroline Bisaillon