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EatSmarter exclusive recipe

Rice and Vegetable Salad

with Snow Peas and Spinach
5
Average: 5 (1 vote)
(1 vote)
Rice and Vegetable Salad

Rice and Vegetable Salad - Nutty seduction with bite for veggie fans

Health Score:
Health Score
7,8 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
246
calories
Calories
0
Print

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie246 kcal(12 %)
Protein5 g(5 %)
Fat6 g(5 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.5 mg(13 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.4 mg(29 %)
Folate37 μg(12 %)
Pantothenic acid1.1 mg(18 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20 mg(21 %)
Potassium302 mg(8 %)
Calcium42 mg(4 %)
Magnesium95 mg(32 %)
Iron2.4 mg(16 %)
Iodine4 μg(2 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1 g
Uric acid99 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
200 grams
6 tablespoons
3 tablespoons
2 teaspoons
2 tablespoons
150 grams
100 grams
1 handful
Baby spinach (about 40 grams)
100 grams
½ bunch
smooth Parsley
Preparation

Kitchen utensils

1 Pot with lid, 1 Tablespoon, 1 Teaspoon, 1 Small bowl, 1 Whisk, 1 Cutting board, 1 Small knife, 1 Small pot, 1 Sieve, 1 Salad bowl, 1 Salad spinner, 1 Salad server

Preparation steps

1.
Rice and Vegetable Salad preparation step 1

In a pot, boil the rice with 600 ml (approximately 2 1/2 cups) of salted water. Cover and cook on low heat according to package instructions, about 50 minutes. 

2.
Rice and Vegetable Salad preparation step 2

Drain the rice in a sieve allow to cool for about 40 minutes.

3.
Rice and Vegetable Salad preparation step 3

Meanwhile, in a small bowl, mix together the vegetable broth, vinegar, apple juice and salt and pepper to taste. Whisk in the olive oil.

4.
Rice and Vegetable Salad preparation step 4

Boil 300 ml of salted water in a pot. Rinse the peas, cut into thirds crosswise and cook in boiling salted water for just under 1 minute. Drain, rinse with cool water and drain again. 

5.

Put the peas in a large salad bowl. Rinse lettuce and spinach and spin dry. If necessary, tear Lollo Bionda into bite-sized pieces and add to the bowl with peas.

6.
Rice and Vegetable Salad preparation step 6

Rinse cherry tomatoes and cut into quarters. Rinse parsley, shake dry, pluck leaves and chop finely. Add both to the bowl with the Lollo Bionda and spinach. 

7.
Rice and Vegetable Salad preparation step 7

Add cooled rice to the bowl and carefully mix with salad ingredients. Vigorously whisk the dressing, pour over the salad and fold carefully. Season to taste with salt and pepper.