Rice and Vegetable Salad with Arugula
Nutritional values
(Percentage of daily recommendation)
| Calorie | 353 cal. | (17 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 72.2 μg | (120 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 666 mg | (17 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- For the rice
- 250 grams Rice (with wild rice)
- salt
- 1 onion
- 1 tsp vegetable oil
- For the vegetables
- 2 carrots
- 1 medium sized Zucchini
- 2 sprigs thyme
- 1 sprig rosemary
- 100 grams sun-dried tomatoes (in oil)
- 2 Tbsps vegetable oil
- 1 Tbsp Balsamic glaze (dark)
Preparation steps
For the rice, peel the onion and chop finely. Heat oil in a pan, add the onion and rice, cook briefly while stirring and pour in 700 ml (approximately 3 cups) of water. Season with salt, cover and simmer until the rice is cooked and all the water has been absorbed, about 20 minutes. Open the lid only after the end of cooking.
In the meantime, for the vegetables, peel the carrots and summer squash and cut into julienne strips. Rinse the herbs and pluck leaves. Drain tomatoes, collecting the oil and cut tomatoes into thin strips. Heat the oil with 1-2 teaspoons of tomato oil in a pan and fry the vegetables with the herbs while stirring, 2-4 minutes. Add the vinegar, mix well and season with salt and pepper. For the salad, rinse the arugula, trim, shake dry and arrange on plates. Drizzle with vinegar and oil. Stir the rice and place in the center of each plate. Arrange the vegetables around the rice. Serve garnished with thyme.
