Brown Rice and Sweet Potato Salad Recipe With Nutrition Data and Calorie Count

Brown Rice and Sweet Potato Salad

A great salad that's really a main meal!

Yields:

10 servings

Prep Time:

5 mins

Cook Time:

60 mins

Meal Type:

Main Dish
Salad and Salad Dressing

Rating:

Ingredients

2 cups brown rice
2 lbs sweet potato, peeled into 1 inch chunks
2 tbsps olive oil
2 tsps ground cumin
2 tsps brownulated brown sugar
1/2 tsp sea salt flakes
1/2 cup pumpkin seeds
1/2 cup, with hulls, edible yield sunflower kernels
1/2 large red onion, sliced
1/2 cup cilantro, chopped
1 cup balsamic vinegar
1 1/2 tbsps soy sauce

Directions

Cook rice, drain and set aside.
Combine sweet potato, 1 tbsp olive oil, cumin, sugar and salt and toss.
Combine pepitas (pumpkin seeds) and sunflowers seeds in separate baking dish.
Bake sweet potato and seeds at 450 °F (230 °C) for 10 minutes and remove seeds, roast potatoes another 25 minutes.
Combine vingear, soy sauce and 1 tbsp olive oil as the dressing and season.
Mix rice, seeds and sweet potato with cilantro and add dressing.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 302

% Daily Value*

Total Fat

Amount Per Serving 8.23g

% Daily Value 11%
- Saturated Fat
  
  Amount Per Serving 1.332g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 2.898g
- Monounsaturated Fat
  
  Amount Per Serving 3.626g
Cholesterol

Amount Per Serving 0mg

% Daily Value 0%
Sodium

Amount Per Serving 308mg

% Daily Value 13%
Total Carbohydrate

Amount Per Serving 50.28g

% Daily Value 18%
- Dietary Fiber
  
  Amount Per Serving 4.7g
  
  % Daily Value 17%
- Total Sugars
  
  Amount Per Serving 5.24g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 6.89g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 72mcg

% Daily Value 8%
Vitamin C

Amount Per Serving 3mg

% Daily Value 3%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 4mg

% Daily Value 0%
Iron

Amount Per Serving 15mg

% Daily Value 83%
Potassium

Amount Per Serving 490mg

% Daily Value 10%

Nutrition summary:

Calories 302 KCal
Fat 8.23 g
Carbs 50.28 g
Protein 6.89 g

There are 302 calories in 1 serving of Brown Rice and Sweet Potato Salad.

How long would it take to burn off 302 KCal?
Basketball	30 minutes
Cycling (10 MPH)	41 minutes
Jogging	24 minutes
Running	20 minutes
Swimming (crawl, moderate pace)	29 minutes
Walking	35 minutes
Weight Training	35 minutes
Values estimated based on person weighing 160 lbs.