Rice and Vegetable Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 456 cal. | (22 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 93.7 μg | (156 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 102 mg | (107 %) | ||
| Potassium | 1,102 mg | (28 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 150 grams Long grain rice
- 2 Tomatoes
- 1 Bell pepper
- 150 grams ham
- 1 shallot
- 2 Avocados
- 2 lemons (juiced)
- 1 garlic clove
- 5 Tbsps olive oil
- salt
- freshly ground peppers
- Tabasco sauce
- Lettuce
Preparation steps
Cook the rice in salted water according to package instructions. Then drain, rinse cold and drain again.
Blanch and peel the tomatoes, remove the seeds and dice.
Rinse and halve the bell pepper, remove the seeds and finely dice.
Cut the ham into thin strips.
Peel the shallot and chop finely.
Peel the avocados, cut in half lengthwise, remove the pits and cut 3 halves into small cubes. Drizzle all of it with lemon juice.
For the dressing, crush the garlic and purée with the remaining avocado half. Stir in the remaining lemon juice and oil and season with salt, pepper and a few dashes of Tabasco sauce.
Mix the rice with the dressing and fold in the ham, bell pepper, tomatoes, shallot and avocado cubes.
Line a bowl with lettuce leaves and serve the salad arranged on top.
