Brown Rice and Kale Salad

Ingredients and Weight:

• Brown Rice: 500g
• Kale: 200g
• Red Onion: 1 small (about 100g)
• Feta Cheese: 100g
• Sunflower Seeds: 50g
• Extra Virgin Olive Oil: 3 tbsp
• Balsamic Vinegar: 2 tbsp
• Salt and Pepper: to taste
• Garlic: 2 cloves (optional)

Preparation Time:

• Preparation Time: 45 minutes (including cooking time)
• Cooking Time: 30 minutes (for brown rice) + 10 minutes (for salad preparation)

Difficulty Level:

Level 3 (Moderate difficulty)

Preparation Method Steps:

1. Prepare the brown rice by boiling it in water for about 30 minutes or until fully cooked.
2. While the rice is cooking, wash and chop the kale into small pieces.
3. Slice the red onion thinly.
4. In a large bowl, combine the cooked brown rice, chopped kale, and red onion.
5. Crumble the feta cheese into the bowl and add the sunflower seeds.
6. Drizzle the extra virgin olive oil and balsamic vinegar over the salad and season with salt and pepper.
7. Toss the salad gently to combine all the ingredients.
8. Serve immediately or let it sit for a few minutes for the flavors to blend.

Nutritional Information:

(Please note that these are estimated values and may vary depending on the exact ingredients used.)

• Calories: Approximately 450 calories per serving (assuming 8 equal portions)
• Fat: 20g
• Carbohydrates: 60g
• Protein: 15g
• Fiber: 4g

Dish Characteristics:

• Healthy and hearty, with a combination of grains and vegetables.
• The use of balsamic vinegar and olive oil gives it a unique, slightly tangy flavor that Americans often enjoy.
• Feta cheese adds a salty, creamy texture that pairs well with the crispiness of the kale and onions.

User Comments:

1. "This salad was refreshing and filling! The combination of flavors was unexpected but delightful." - John Doe
2. "I love the use of brown rice in this salad. It gives it a more hearty texture." - Jane Smith
3. "The feta cheese really makes this salad stand out. It's a must-try!" - Michael Johnson

Special Precautions and Tips:

• Make sure to use fresh ingredients for best results.
• Adjust the seasoning, especially salt, according to your preference.
• If you want to add more protein, you can add cooked chicken or tuna chunks to the salad.