Rice and Vegetable Salad

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Rice and Vegetable Salad
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
213
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie213 cal.(10 %)
Protein5.16 g(5 %)
Fat7.79 g(7 %)
Carbohydrates31.8 g(21 %)
Sugar added0 g(0 %)
Roughage5.12 g(17 %)
Vitamin A794.98 mg(99,373 %)
Vitamin D0 μg(0 %)
Vitamin E1.19 mg(10 %)
Vitamin B₁0.28 mg(28 %)
Vitamin B₂0.11 mg(10 %)
Niacin3.15 mg(26 %)
Vitamin B₆0.15 mg(11 %)
Folate46.62 μg(16 %)
Pantothenic acid0.4 mg(7 %)
Biotin1.02 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C26.29 mg(28 %)
Potassium179.83 mg(4 %)
Calcium40.69 mg(4 %)
Magnesium40.02 mg(13 %)
Iron1.24 mg(8 %)
Iodine1 μg(1 %)
Zinc0.82 mg(10 %)
Saturated fatty acids1.19 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
200 grams Peas (frozen)
250 grams Long grain rice
salt
2 large carrots (such as yellow carrots)
2 sprigs parsley
2 mint
1 fresh Orange
2 Tbsps vegetable oil
1 Tbsp Vinegar
peppers
How healthy are the main ingredients?
Long grain riceparsleysaltcarrotmintOrange

Preparation steps

1.

Thaw peas. Rinse rice in a colander and drain. In a pot, boil about 500 ml (approximately 2 cups) of water with a pinch of salt. Add rice, cover, cook until rice is tender for about 20 minutes. In last 5 minutes, add peas and water if needed. Uncover and allow to cool.

2.

Peel carrots, trim both ends and grate coarsely. Rinse parsley, shake dry, pluck leaves and chop finely. Cut mint leaves into thin strips. Rinse orange in hot water, pat dry and grate zest. Squeeze out orange juice.

3.

Place cooled rice  in a large bowl. Add parsley and mint. Combine 1/2 teaspoonsof orange zest, 2-3 tablespoons of orange juice, oil and vinegar. Toss salad with dressing. Season with salt and pepper. Place in small bowls and serve.

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