Rice Salad with Broccoli
Nutritional values
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 234.3 μg | (391 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 593 mg | (15 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 172 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 250 grams Basmati rice
- salt
- 1 Broccoli
- 200 grams Tomatoes
- 1 organic Orange
- 1 Tbsp Mustard
- 5 Tbsps olive oil
- freshly ground peppers
- 1 generous pinch Piment d'Espelette
Preparation steps
Cook the rice according to package directions in boiling salted water, drain and let cool. In the meantime, divide the broccoli into small florets, blanch covered in a little boiling salted water for about 3 minutes and then plunge into ice water. Drain well.
Remove the stem approaches of the tomatoes, plunge tomatoes about 30 seconds in boiling water, rinse in cold water and peel. Cut the flesh into cubes. Rinse the orange in hot water and remove the peel lightly with a potato peeler. Cut in thin strips and blanch for about 5 minutes in a little boiling water. Drain on paper towels. Squeeze out the juice.
For dressing, mix the orange juice, mustard and olive oil. Season with salt, pepper and espelette pepper. Fold the tomatoes, broccoli, orange strips and dressing into the rice and serve.
