Bellepepper's Orzo and Wild Rice Salad

Dairy Free
Health score
9%
Bellepepper's Orzo and Wild Rice Salad
30 min.
6
331kcal

Suggestions

Ingredients

  • tablespoons cider vinegar 
  • cups orzo pasta cooked
  • 0.5 cup rice wild cooked
  • 0.5 cup currants dried
  • 0.3 cup parsley fresh chopped
  • 0.5 cup regular corn frozen thawed
  • pinch garlic powder to taste
  • pinch ground pepper white
  • servings salt and ground pepper black to taste
  • teaspoon onion fresh minced
  • 0.5 cup orange bell pepper diced
  • pinch paprika 
  • 0.3 cup pecans toasted chopped
  • 0.5 cup bell pepper diced red
  • 0.3 cup onion diced red
  • servings salt to taste
  • 0.3 cup slivered almonds toasted
  • 0.3 cup vegetable oil 
  • tablespoons sugar white
  • tablespoons citrus champagne vinegar 

Equipment

  • food processor
  • bowl
  • blender

Directions

  1. Combine orzo, wild rice, orange bell pepper, red bell pepper, corn, currants, and red onion together in a large bowl.
  2. Blend vegetable oil, sugar, white wine vinegar, cider vinegar, minced onion, white pepper, paprika, garlic powder, and 1 pinch salt together in a blender or food processor until smooth.
  3. Mix pecans, almonds, and parsley into orzo mixture.
  4. Drizzle enough dressing to coat salad; toss to evenly coat. Season with salt and black pepper.

Nutrition Facts

Calories331kcal
Protein7.92%
Fat39.93%
Carbs52.15%

Properties

Glycemic Index
67.6
Glycemic Load
15.72
Inflammation Score
-7
Nutrition Score
13.988695683687%

Flavonoids

Cyanidin
0.55mg
Delphinidin
0.3mg
Catechin
0.36mg
Epigallocatechin
0.35mg
Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Apigenin
5.39mg
Luteolin
0.18mg
Isorhamnetin
0.47mg
Kaempferol
0.11mg
Myricetin
0.37mg
Quercetin
1.5mg

Nutrients percent of daily need

Calories:331.13kcal
16.56%
Fat:15.19g
23.36%
Saturated Fat:1.98g
12.36%
Carbohydrates:44.62g
14.87%
Net Carbohydrates:40.62g
14.77%
Sugar:15.66g
17.4%
Cholesterol:0mg
0%
Sodium:204.14mg
8.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.77g
13.55%
Vitamin K:59.73µg
56.89%
Vitamin C:37.26mg
45.17%
Manganese:0.68mg
33.83%
Selenium:17.22µg
24.59%
Vitamin A:1009.1IU
20.18%
Vitamin E:2.45mg
16.36%
Fiber:4g
16.02%
Magnesium:47.08mg
11.77%
Copper:0.23mg
11.57%
Phosphorus:115.35mg
11.53%
Vitamin B6:0.21mg
10.39%
Iron:1.8mg
10.03%
Potassium:308.95mg
8.83%
Folate:34.09µg
8.52%
Vitamin B2:0.14mg
8.07%
Vitamin B1:0.11mg
7.23%
Zinc:1.08mg
7.18%
Vitamin B3:1.35mg
6.74%
Calcium:39.09mg
3.91%
Vitamin B5:0.29mg
2.93%
Source:Allrecipes