Broccoli-Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
68%
Broccoli-Rice Salad
35 min.
4
296kcal

Suggestions


Looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than this delightful Broccoli-Rice Salad! Bursting with flavor and packed with wholesome ingredients, this salad is not only a feast for the eyes but also a powerhouse of health benefits. With a health score of 68, it’s a fantastic choice for those seeking a vegetarian, vegan, gluten-free, and dairy-free option that doesn’t compromise on taste.

This salad combines the earthy goodness of chickpeas with the crisp freshness of green bell peppers and the vibrant color of broccoli, creating a symphony of textures and flavors. The butter and herb flavor rice adds a savory base, while the zesty lemon juice and grated lemon peel elevate the dish with a refreshing brightness. Topped off with fresh chives, this salad is a celebration of wholesome ingredients that come together in just 35 minutes!

Whether you’re serving it as a side dish, an antipasti, or a light snack, this Broccoli-Rice Salad is sure to impress your family and friends. With only 296 calories per serving, you can indulge guilt-free while enjoying a meal that’s as nutritious as it is delicious. So, gather your ingredients and get ready to whip up a dish that’s not only good for you but also bursting with flavor!

Ingredients

  • 4.4 oz seasoning 
  • oz broccoli frozen
  • 1.5 cups bell pepper green chopped
  • 19 oz garbanzo beans drained canned (garbanzo beans)
  • tablespoons chives fresh chopped
  • 0.5 teaspoon lemon zest grated
  • tablespoons vegetable oil 
  • tablespoons juice of lemon 

Equipment

  • bowl

Directions

  1. Make rice and sauce mix as directed on package. Cool 15 minutes.
  2. Meanwhile, cook broccoli as directed on box.
  3. Drain; cool 15 minutes.
  4. In large bowl, mix cooked rice, cooked broccoli and remaining ingredients.
  5. Serve immediately, or cover and refrigerate until serving time.

Nutrition Facts

Calories296kcal
Protein14.05%
Fat29.82%
Carbs56.13%

Properties

Glycemic Index
33.08
Glycemic Load
6.35
Inflammation Score
-9
Nutrition Score
37.897826070371%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
3.14mg
Isorhamnetin
0.1mg
Kaempferol
5.18mg
Myricetin
0.04mg
Quercetin
3.41mg

Nutrients percent of daily need

Calories:296.33kcal
14.82%
Fat:11.12g
17.11%
Saturated Fat:1.91g
11.91%
Carbohydrates:47.11g
15.7%
Net Carbohydrates:25.24g
9.18%
Sugar:3.93g
4.36%
Cholesterol:0mg
0%
Sodium:405.01mg
17.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.79g
23.58%
Vitamin K:278.77µg
265.5%
Manganese:2.87mg
143.31%
Vitamin C:106.77mg
129.42%
Fiber:21.87g
87.49%
Iron:13.82mg
76.78%
Vitamin B6:1.21mg
60.26%
Calcium:582.88mg
58.29%
Vitamin E:6.97mg
46.47%
Folate:156.45µg
39.11%
Magnesium:140.66mg
35.16%
Potassium:898.75mg
25.68%
Vitamin A:1220.64IU
24.41%
Copper:0.48mg
23.77%
Phosphorus:208.66mg
20.87%
Vitamin B2:0.28mg
16.36%
Zinc:2.12mg
14.1%
Vitamin B1:0.18mg
11.9%
Vitamin B3:2.32mg
11.58%
Vitamin B5:1.13mg
11.26%
Selenium:5.71µg
8.16%