Broccoli and Chickpea Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
83%
Broccoli and Chickpea Rice Salad
45 min.
6
355kcal
39.1%sweetness
100%saltiness
41.38%sourness
44.29%bitterness
41.27%savoriness
54.85%fattiness
100%spiciness

Ingredients

  • 0.3 cup almonds lightly toasted sliced ( if desired)
  • cups broccoli florets 
  • cups brown rice dried cooked ()
  • tablespoons dijon mustard 
  • 1.5 cup chickpeas dried cooked ()
  • 0.3 cup cilantro leaves fresh trimmed chopped
  • clove garlic minced
  •  spring onion trimmed chopped finely chopped finely
  • servings pepper fresh black
  • 1.5  juice of lemon 
  • tablespoon olive oil 
  • teaspoons olive oil 
  •  pineapple juice canned (juice from pineapple)
  • 0.5 teaspoon pepper red
  • 1.5 teaspoons sea salt to taste
  • 0.3 cup sun-dried olives hot drained chopped for 40 minutes, and
  • teaspoons tamari sauce (soy)

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. In a large skillet, heat the oil over medium heat.
  2. Add the broccoli, stir well, and cover. Cook, stirring often, until the broccoli is tender.
  3. Add the broccoli to a large bowl, along with the remaining salad ingredients.To make the dressing, whisk together all of the dressing ingredients in a small bowl.
  4. Pour the dressing over the salad and toss well to coat evenly. Taste for seasoning and serve.

Nutrition Facts

Calories355kcal
Protein16.36%
Fat23.76%
Carbs59.88%

Properties

Glycemic Index
60.62
Glycemic Load
13.59
Inflammation Score
-9
Nutrition Score
30.835652173913%

Flavonoids

Cyanidin
0.09mg
Catechin
0.05mg
Epigallocatechin
0.1mg
Epicatechin
0.02mg
Eriodictyol
0.38mg
Hesperetin
1.09mg
Naringenin
0.12mg
Luteolin
0.49mg
Isorhamnetin
0.1mg
Kaempferol
4.83mg
Myricetin
0.05mg
Quercetin
2.81mg

Taste

Sweetness:
39.1%
Saltiness:
100%
Sourness:
41.38%
Bitterness:
44.29%
Savoriness:
41.27%
Fattiness:
54.85%
Spiciness:
100%

Nutrients percent of daily need

Calories:354.78kcal
17.74%
Fat:9.78g
15.04%
Saturated Fat:1.19g
7.44%
Carbohydrates:55.44g
18.48%
Net Carbohydrates:42.29g
15.38%
Sugar:9.29g
10.32%
Cholesterol:0mg
0%
Sodium:791.28mg
34.4%
Protein:15.15g
30.29%
Manganese:2.21mg
110.55%
Folate:330.48µg
82.62%
Vitamin K:81.99µg
78.08%
Vitamin C:62.56mg
75.82%
Fiber:13.15g
52.6%
Phosphorus:325.13mg
32.51%
Copper:0.65mg
32.49%
Magnesium:126.27mg
31.57%
Potassium:959.42mg
27.41%
Iron:4.88mg
27.13%
Vitamin B1:0.4mg
26.99%
Vitamin B6:0.52mg
26.04%
Zinc:2.69mg
17.92%
Vitamin E:2.53mg
16.84%
Vitamin B2:0.27mg
16.03%
Vitamin B5:1.59mg
15.87%
Vitamin B3:2.88mg
14.41%
Vitamin A:603.79IU
12.08%
Calcium:114.21mg
11.42%
Selenium:7.98µg
11.39%