Good Mood Recipe

Rice and Beans Salad with Nectarine and Pumpkin Seeds

5
Average: 5 (3 votes)
(3 votes)
Rice and Beans Salad with Nectarine and Pumpkin Seeds

Rice and beans salad with nectarine and pumpkin seeds - Summer salad with fruity accents. Photo: Iris Lange-Fricke

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
564
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is rich in potassium from the necatrines, and protein from the bens and pumpkin seeds. 

Instead of beans, you can also use broccoli florets or cauliflower - both are particularly tasty and bursting with vitamin C. 

1 serving contains
(Percentage of daily recommendation)
Calorie564 kcal(27 %)
Protein13 g(13 %)
Fat21 g(18 %)
Carbohydrates80 g(53 %)
Sugar added0 g(0 %)
Roughage6.7 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin K69 μg(115 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.3 mg(61 %)
Vitamin B₆0.7 mg(50 %)
Folate85.3 μg(28 %)
Pantothenic acid1.7 mg(28 %)
Biotin15.7 μg(35 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C26 mg(27 %)
Potassium679 mg(17 %)
Calcium122 mg(12 %)
Magnesium93 mg(31 %)
Iron4.3 mg(29 %)
Iodine6.9 μg(3 %)
Zinc2.5 mg(31 %)
Saturated fatty acids3.3 g
Uric acid138.3 mg
Cholesterol0.2 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
6 ozs Long grain rice (parboiled)
salt
10 ozs Green beans
1 Tbsp Pumpkin seed
1 Nectarine (or other seasonal fruit like apple, pear, plum)
2 Tbsps white balsamic vinegar
1 tsp Mustard
peppers
cayenne pepper
3 Tbsps Vegetable broth
3 Tbsps olive oil
Product recommendation

For a little more protein, you can eat 125 g of roasted turkey strips per serving with your salad.

Preparation steps

1.

In a saucepan, bring 2.5 times the amount of salted water to the boil, add the rice, bring to the boil, cover and cook over a low heat according to the instructions on the packet.

2.

In the meantime, wash, drain, and clean the beans. Cut the beans diagonally into slices about 1/4th inch thick, add to the rice 7 minutes before the end of cooking and continue cooking for 7 minutes. Drain both in a sieve. Place in a large bowl and allow to cool, stirring occasionally.

3.

Roast the pumpkin seeds in a pan without fat, put them on a small plate and let them cool down.

4.

Wash the nectarine, halve, core and cut into thin slices. Add to the rice and beans mixture and mix.

5.

For the salad dressing, mix balsamic vinegar with mustard, salt, pepper, cayenne pepper, vegetable stock and olive oil in a small bowl.

6.

Pour the salad dressing over the rice mixture, mix well and leave the salad to soak for about 15 minutes.

7.

Season salad with salt and pepper and sprinkle pumpkin seeds on top.