Wild Rice Salad

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Wild Rice Salad
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
359
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie359 cal.(17 %)
Protein9 g(9 %)
Fat16 g(14 %)
Carbohydrates43 g(29 %)
Sugar added2 g(8 %)
Roughage4.9 g(16 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin K52.3 μg(87 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.3 mg(21 %)
Folate72 μg(24 %)
Pantothenic acid0.8 mg(13 %)
Biotin3.5 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C44 mg(46 %)
Potassium510 mg(13 %)
Calcium67 mg(7 %)
Magnesium112 mg(37 %)
Iron1.9 mg(13 %)
Iodine4 μg(2 %)
Zinc3.3 mg(41 %)
Saturated fatty acids2.3 g
Uric acid22 mg
Cholesterol0 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
1 Tbsp freshly grated ginger
2 red onions
2 lemons (juiced and zested)
2 tsps liquid honey
peppers
2 tsps green peppercorns
200 grams Wild rice
salt
½ tsp Cumin
1 bunch Arugula
1 bunch Radish
6 Tbsps Corn oil
How healthy are the main ingredients?
RadishArugulagingerhoneyonionlemon

Preparation steps

1.

Peel the onions and finely dice.

Mix the lemon juice with the honey with the peppercorns and season with pepper. Stir in the onion and ginger and leave to stand for about 30 minutes.

2.

Boil the wild rice with 400 ml of water (approximately 1 1/2 cups). Season with salt, cumin seeds and lemon zest and simmer over low heat for 45 minutes. Allow to cool.

Rinse the arugula, shake dry and chop. Rinse, trim and slice the radishes. Mix all the salad ingredients together.

Mix the onion-ginger marinade with the oil. Season with salt and pepper and mix into the salad.

Transfer to plates and serve.

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