Rice and Vegetable Salad

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Rice and Vegetable Salad
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
456
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie456 cal.(22 %)
Protein14 g(14 %)
Fat27 g(23 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage7.6 g(25 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.7 mg(48 %)
Vitamin K93.7 μg(156 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.7 mg(50 %)
Folate90 μg(30 %)
Pantothenic acid0.8 mg(13 %)
Biotin6.2 μg(14 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C102 mg(107 %)
Potassium1,102 mg(28 %)
Calcium47 mg(5 %)
Magnesium70 mg(23 %)
Iron2.4 mg(16 %)
Iodine7 μg(4 %)
Zinc2 mg(25 %)
Saturated fatty acids5.2 g
Uric acid105 mg
Cholesterol23 mg
Complete sugar8 g

Ingredients

for
4
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
How healthy are the main ingredients?
Long grain ricehamolive oilTomatoshallotAvocado

Preparation steps

1.

Cook the rice in salted water according to package instructions. Then drain, rinse cold and drain again.

2.

Blanch and peel the tomatoes, remove the seeds and dice.

3.

Rinse and halve the bell pepper, remove the seeds and finely dice.

4.

Cut the ham into thin strips.

5.

Peel the shallot and chop finely.

6.

Peel the avocados, cut in half lengthwise, remove the pits and cut 3 halves into small cubes. Drizzle all of it with lemon juice.

7.

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.

8.

Mix the rice with the dressing and fold in the ham, bell pepper, tomatoes, shallot and avocado cubes.

9.

Line a bowl with lettuce leaves and serve the salad arranged on top.

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