Rice and Green Bean Salad
Rice and Green Bean Salad - Perfect for a picnic or to take to work
Healthy, because
Even smarter
Nutritional values
Thanks to the abundance of fiber and protein from the rice, vegetables, and fruit, this salad is incredibly satisfying and will keep you full for a long time. The pumpkin seeds also contain valuable unsaturated fatty acids and, together with the rice, provide magnesium for strong muscles and nerves.
Feel free to play around with the ingredients in this salad. For example, instead of using nectarines, you can use peaches or plums.
(Percentage of daily recommendation)
| Calorie | 435 cal. | (21 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 692 mg | (17 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- salt
- 4 ozs Brown rice
- 7 ozs Green beans
- 1 heaping Tbsp Pumpkin seed
- 3 Nectarine
- 3 Tbsps white balsamic vinegar
- peppers
- cayenne pepper
- 3 Tbsps Vegetable broth
- 2 Tbsps Safflower oil
Kitchen utensils
Preparation steps
Bring 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.
Meanwhile, rinse beans, drain and trim ends. Cut beans diagonally into 1/4-inch wide slices, add to rice and continue to cook for 7 minutes.
Pour the rice and bean mixture into a strainer to drain. Place in a large bowl and let cool, stirring occasionally.
Roast the pumpkin seeds in a dry pan. Transfer the seeds to a small plate to cool.
Rinse nectarines, cut in half, remove pits, and cut into slices. Add nectarines to the rice and bean mixture.
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.
Pour dressing over the rice and bean mixture and mix well. Let the salad sit for at least 15 minutes.
Season salad with salt and pepper and place in a well-sealed storage container (approximately 1 1/2 quarts). Place pumpkin seeds in a small freezer bag and mix with salad just before serving.
