Mediterranean Rice Salad

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Mediterranean Rice Salad
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
530
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie530 cal.(25 %)
Protein17 g(17 %)
Fat36 g(31 %)
Carbohydrates34 g(23 %)
Sugar added1 g(4 %)
Roughage3 g(10 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin K28.2 μg(47 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.2 mg(14 %)
Folate62 μg(21 %)
Pantothenic acid0.8 mg(13 %)
Biotin4.7 μg(10 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C26 mg(27 %)
Potassium449 mg(11 %)
Calcium248 mg(25 %)
Magnesium46 mg(15 %)
Iron1.2 mg(8 %)
Iodine68 μg(34 %)
Zinc1.7 mg(21 %)
Saturated fatty acids15.3 g
Uric acid51 mg
Cholesterol55 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
1 ⅛ cups Rice
1.333 cups cherry Tomatoes (washed and halved)
0.333 cup black Olives (stoned and roughly chopped)
2 scallions (washed, trimmed and cut into rings)
1 Cucumber (peeled, deseeded and diced)
1.333 cups Feta
4 Tbsps lemon juice
1 tsp honey
6 Tbsps olive oil
Sea salt
freshly ground peppers
How healthy are the main ingredients?
FetaTomatoolive oilOlivehoneyCucumber

Preparation steps

1.
COOK THE RICE
2.
Cook the rice according to the package instructions, then leave to cool.
3.
MIX THE SALAD INGREDIENTS
4.
Crumble the feta cheese and put into a bowl with all the prepared salad ingredients and the rice.
5.
DRESS AND SERVE
6.
Add the lemon juice, honey and olive oil and mix carefully. Season to taste with salt and pepper and serve in bowls.