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
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.
(Percentage of daily recommendation)
| Calorie | 564 cal. | (27 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 80 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 69 μg | (115 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 85.3 μg | (28 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 679 mg | (17 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 6.9 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 138.3 mg | |||
| Cholesterol | 0.2 mg |
Ingredients
- 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
For a little more protein, you can eat 125 g of roasted turkey strips per serving with your salad.
Preparation steps
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.
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.
Roast the pumpkin seeds in a pan without fat, put them on a small plate and let them cool down.
Wash the nectarine, halve, core and cut into thin slices. Add to the rice and beans mixture and mix.
For the salad dressing, mix balsamic vinegar with mustard, salt, pepper, cayenne pepper, vegetable stock and olive oil in a small bowl.
Pour the salad dressing over the rice mixture, mix well and leave the salad to soak for about 15 minutes.
Season salad with salt and pepper and sprinkle pumpkin seeds on top.
