EatSmarter exclusive recipe

Rice and Bean Salad

with Nectarines and Pumpkin Seeds
4.666665
Average: 4.7 (3 votes)
(3 votes)
Rice and Bean Salad

Rice and Bean Salad - Perfect for a picnic or to take to work

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Health Score:
Health Score
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
435
calories
Calories

Healthy, because

Even smarter

Nutritional values

A salad with satiety qualities - thanks to the many fibres and proteins from natural rice, vegetables and fruit. The pumpkin seeds also provide valuable unsaturated fatty acids and, together with the rice, provide magnesium for strong muscles and nerves.

Varying is allowed here: instead of string beans, for example, you can also use fine green string beans, and the nectarines can be replaced by peaches or plums.

1 serving contains
(Percentage of daily recommendation)
Calorie435 kcal(21 %)
Protein9 g(9 %)
Fat16 g(14 %)
Carbohydrates61 g(41 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E6.1 mg(51 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.5 mg(36 %)
Folate43 μg(14 %)
Pantothenic acid1.5 mg(25 %)
Biotin13.1 μg(29 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C24 mg(25 %)
Potassium692 mg(17 %)
Calcium81 mg(8 %)
Magnesium160 mg(53 %)
Iron4.1 mg(27 %)
Iodine6 μg(3 %)
Zinc2 mg(25 %)
Saturated fatty acids2.2 g
Uric acid138 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
100 grams
200 grams
1 heaping tablespoon
Pumpkin seeds (20 grams)
3
Nectarines (about 360 grams)
3 tablespoons
3 tablespoons
2 tablespoons
Preparation

Kitchen utensils

1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Sieve, 1 small Whisk, 1 Pot (with lid), 1 Wooden spoon, 1 large Bowl, 1 Small bowl, 1 Salad server, 1 Non-stick pan, 1 Tablespoon, 1 Small plate, 1 also: Storage container (About 1.5 liters), 1 small Freezer bag

Preparation steps

1.
Rice and Bean Salad preparation step 1

Bring 450 ml (approximately 2 cups) of salted water to a boil in a pot. Add brown rice and bring to a boil. Cover and cook rice for about 25 minutes on low heat.

2.
Rice and Bean Salad preparation step 2

Meanwhile, rinse beans, drain and trim ends. Cut beans diagonally into 5 mm (approximately 1/4-inch) wide slices, add to rice and continue to cook for 7 minutes.

3.
Rice and Bean Salad preparation step 3

Pour the rice and bean mixture into a sieve to drain. Place in a large bowl and let cool, stirring occasionally.

4.
Rice and Bean Salad preparation step 4

Roast the pumpkin seeds in a dry pan. Transfer the seeds to a small plate to cool. 

5.
Rice and Bean Salad preparation step 5

Rinse nectarines, cut in half, remove pits, and cut into slices. Add nectarines to the rice and bean mixture. 

6.
Rice and Bean Salad preparation step 6

In a small bowl, stir together balsamic vinegar and vegetable broth and season to taste with salt, pepper and cayenne pepper. Whisk in safflower oil to make a dressing. 

7.
Rice and Bean Salad preparation step 7

Pour dressing over the rice and bean mixture and mix well. Let the salad sit for at least 15 minutes. 

8.
Rice and Bean Salad preparation step 8

Season salad with salt and pepper and place in a well-sealed storage container (about 1.5 liters)(approximately 1 1/2 quarts). Place pumpkin seeds in a small freezer bag and mix with salad just before serving.