Colorful Rice Salad
(2 votes)
(2 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
369
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 369 cal. | (18 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 15.3 μg | (26 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 612 mg | (15 %) | ||
| Calcium | 44 mg | (4 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 16 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Wild rice
- salt
- ½ red Bell pepper
- ½ yellow Bell pepper
- 1 Beefsteak tomato
- 1 red onion
- 4 Tbsps Pine nuts
- olive oil
- 2 Tbsps Basil
- 2 Tbsps red Basil
- 1 tsp freshly chopped Dill
- peppers (freshly ground)
- 1 Tbsp lemon juice
Preparation steps
1.
Cook rice in 400 ml (approximately 1 3/4 cups) of salted boiling water.
2.
Rinse bell peppers, wipe dry, halve, remove seeds and ribs and cut into narrow strips. Rinse and dry tomato, quarter, remove stem and cut into thin strips. Peel onion, halve and cut into strips. Toast pine nuts in a dry skillet until golden, remove and set aside.
3.
Heat 2 tablespoons of oil in a pan and sauté onion and bell pepper strips. Remove from heat and let cool slightly.
4.
Combine lukewarm rice and vegetables, add pine nuts and 2/3 of the herbs. Season with salt and pepper. Drizzle with lemon juice to taste. Place salad in a bowl and serve garnished with remaining herbs.
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