Basmati Rice Salad with Pomegranate and Pistachios
Basmati Rice salad with pomegranate and pistachios - Colorful mix perfect for takeaway
Healthy, because
Even smarter
Nutritional values
Those who have problems with high cholesterol should regularly reach for pistachios, because their omega-3 fatty acids have been shown to lower fat levels in the blood.
Don't need to keep it vegan? Then simply replace the vegetable broth with chicken broth and top with sliced chicken breast for extra protein
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 25.7 μg | (43 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 738 mg | (18 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- 1 Tbsp olive oil
- 7 ½ ozs Brown basmati rice
- 9 ozs Vegetable broth
- 14 ozs chunky tomatoes (can)
- 1 oz golden raisin (2 TBSP.)
- 4 sprigs cilantro
- 1 oz Pine nuts (2 TBSP.)
- 14 ozs Cucumber (1 small cucumber)
- 1 oz Kalamata Olive
- ½ pomegranate
- salt
- peppers
- 1 oz chopped Shelled pistachio (2 TBSP.)
Preparation steps
Peel onion and garlic and finely dice both. Heat oil in a large pot. Sauté onion and garlic cubes for 4 minutes over medium heat. Add rice and sauté for 2 minutes while stirring. Deglaze with broth, add 2 ounces water and chunky tomatoes and simmer over medium heat for 20-30 minutes. Then remove the pot from the heat, mix in the raisins and let the rice stand for another 10 minutes.
Meanwhile, wash cilantro and shake dry. Roast pine nuts in a hot pan without fat over medium heat for 3 minutes. Clean and wash cucumber, cut in half lengthwise, remove seeds and cut into slices. Halve olives lengthwise and pit. Remove the pomegranate seeds from the fruit.
Loosen rice with a fork and mix in roasted pine nuts with the olives. Put everything in a bowl, add salt, pepper and mix well. Sprinkle the rice salad with cucumber slices, pomegranate seeds and pistachios and garnish with cilantro.
