Basmati Rice with Summer Vegetable Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
29%
Basmati Rice with Summer Vegetable Salad
45 min.
4
319kcal

Suggestions


Welcome to a delightful culinary experience with our Basmati Rice with Summer Vegetable Salad! This vibrant dish is not only a feast for the eyes but also a celebration of fresh, seasonal ingredients that are perfect for any occasion. Whether you're hosting a summer gathering or simply looking for a nutritious side dish to complement your meal, this recipe is sure to impress.

Imagine the fragrant aroma of basmati rice, perfectly cooked and cooled, mingling with an array of colorful vegetables like juicy tomatoes, crisp radishes, and tender summer squash. Each bite bursts with flavor, enhanced by the freshness of herbs like parsley and thyme. This dish is a wonderful way to incorporate more vegetables into your diet while keeping things light and refreshing.

What makes this recipe even more appealing is its versatility. It’s vegetarian, vegan, gluten-free, and dairy-free, making it suitable for a variety of dietary preferences. The addition of toasted pine nuts adds a delightful crunch, while the homemade dressing, made with extra-virgin olive oil and red wine vinegar, ties everything together beautifully.

In just 45 minutes, you can create a wholesome dish that serves four, with each serving clocking in at a mere 319 calories. So, gather your ingredients and get ready to enjoy a delicious, healthy meal that celebrates the best of summer produce!

Ingredients

  • cups summer squash assorted (such as radishes, tomatoes, peas, summer squash)
  • cups basmati rice cooled cooked
  • tablespoons flat parsley chopped
  • teaspoons thyme sprigs fresh
  • servings pepper freshly ground
  • 0.8 cup the salad mixed
  • 0.3 cup olive oil extra virgin extra-virgin
  • tablespoons pinenuts toasted
  • tablespoons red wine vinegar 
  • small shallots chopped
  • 0.3 cup onion white red yellow chopped

Equipment

  • blender

Directions

  1. Pulse first 4 ingredients in a blender untilcombined; season with salt and pepper.With blender running, slowly drizzle in oil.Process dressing until well blended.
  2. Place remaining ingredients in a largebowl; drizzle with 3 tablespoons dressing and tossto coat. Pass remaining dressing alongsidefor drizzling over.

Nutrition Facts

Calories319kcal
Protein4.97%
Fat60.66%
Carbs34.37%

Properties

Glycemic Index
76.75
Glycemic Load
24.93
Inflammation Score
-8
Nutrition Score
11.141739275144%

Flavonoids

Apigenin
4.35mg
Luteolin
0.5mg
Isorhamnetin
0.67mg
Kaempferol
0.12mg
Myricetin
0.3mg
Quercetin
2.71mg

Nutrients percent of daily need

Calories:318.95kcal
15.95%
Fat:21.8g
33.54%
Saturated Fat:2.83g
17.69%
Carbohydrates:27.79g
9.26%
Net Carbohydrates:26.01g
9.46%
Sugar:2.54g
2.82%
Cholesterol:0mg
0%
Sodium:7.44mg
0.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.02g
8.04%
Manganese:0.99mg
49.75%
Vitamin K:48.29µg
45.99%
Vitamin E:3.18mg
21.19%
Vitamin C:17.17mg
20.81%
Vitamin B6:0.25mg
12.52%
Phosphorus:97.71mg
9.77%
Magnesium:38.18mg
9.54%
Selenium:6.25µg
8.93%
Copper:0.17mg
8.72%
Vitamin A:416.7IU
8.33%
Potassium:280.38mg
8.01%
Folate:31.4µg
7.85%
Fiber:1.78g
7.12%
Vitamin B2:0.12mg
6.9%
Iron:1.23mg
6.81%
Zinc:0.98mg
6.53%
Vitamin B1:0.08mg
5.04%
Vitamin B5:0.47mg
4.68%
Vitamin B3:0.93mg
4.63%
Calcium:31.41mg
3.14%
Source:Epicurious