Greek Rice Salad

Vegetarian
Gluten Free
Health score
19%
Greek Rice Salad
120 min.
8
218kcal

Suggestions

This Greek rice salad is a delicious and healthy dish that's perfect for a summer meal or side. It's packed with fresh ingredients like avocado, cucumber, and tomato, and has a tangy lemon dressing. The addition of brown rice makes it more filling and satisfying, while the feta cheese adds a nice salty contrast. This salad is also gluten-free and vegetarian, making it a great option for those with dietary restrictions. The best part about this recipe is that it's easy to make and can be prepared in advance. However, it's best enjoyed fresh as the tomatoes and cucumbers can make it watery if left too long. Overall, this Greek rice salad is a flavorful and nutritious dish that's perfect for any occasion.

The salad has a wonderful mix of textures and flavors, with the creamy avocado, crunchy cucumber, and juicy tomatoes. The mint and lemon add a refreshing touch, while the garlic and olive oil give it a Mediterranean flair. This salad is also a good source of nutrients, providing a good amount of protein, healthy fats, and carbohydrates. It's a well-balanced dish that will leave you feeling satisfied and energized.

Whether you're looking for a tasty side dish or a light meal, this Greek rice salad is a great choice. It's a simple yet impressive dish that's sure to be a hit with family and friends. So, if you're looking for a new recipe to try, why not give this Greek rice salad a go? It's a delicious and healthy option that's perfect for summer and beyond!

Ingredients

  •  avocado diced pitted peeled
  • 1.5 cups cucumber diced english
  • 0.5 cup feta cheese crumbled
  • 0.3 cup mint leaves fresh chopped
  • 0.5 teaspoon garlic minced
  • 0.5 teaspoon pepper black
  • 0.3 cup kalamata olives sliced
  • 0.5 teaspoon kosher salt 
  • 0.3 cup juice of lemon 
  • teaspoon lemon zest 
  • cup brown rice long grain uncooked
  • tablespoons olive oil 
  • 0.3 cup onion diced red
  •  vine ripened tomato diced
  • 2.5 cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring the brown rice and water to a boil in a saucepan over high heat. Reduce the heat to medium-low, cover, and simmer until the rice is tender and the liquid has been absorbed, 45 to 50 minutes; remove from heat and allow to cool, fluffing occasionally with a fork.
  2. Toss the avocado and lemon juice together in a large bowl.
  3. Add the tomatoes, cucumber, onion, feta, olives, mint, olive oil, lemon zest, garlic, salt, and pepper to the bowl; lightly toss the mixture until evenly combined. Fold the cooled rice gently into the mixture.
  4. Serve immediately or chill up to 1 hour; the salad does not last well for more than a day as the tomato and cucumber begin to release their juices and the salad becomes watery.

Nutrition Facts

Calories218kcal
Protein7.64%
Fat49.69%
Carbs42.67%

Properties

Glycemic Index
24.25
Glycemic Load
0.77
Inflammation Score
-5
Nutrition Score
10.866956596789%

Flavonoids

Cyanidin
0.08mg
Epicatechin
0.09mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.81mg
Hesperetin
1.25mg
Naringenin
0.31mg
Apigenin
0.08mg
Luteolin
0.21mg
Isorhamnetin
0.33mg
Kaempferol
0.1mg
Myricetin
0.05mg
Quercetin
1.57mg

Nutrients percent of daily need

Calories:217.63kcal
10.88%
Fat:12.41g
19.09%
Saturated Fat:2.75g
17.21%
Carbohydrates:23.97g
7.99%
Net Carbohydrates:20.57g
7.48%
Sugar:2.01g
2.23%
Cholesterol:8.34mg
2.78%
Sodium:327.99mg
14.26%
Alcohol:0g
100%
Protein:4.29g
8.58%
Manganese:1mg
49.99%
Vitamin K:14.97µg
14.25%
Vitamin C:11.54mg
13.99%
Phosphorus:137.98mg
13.8%
Fiber:3.41g
13.64%
Vitamin B6:0.27mg
13.61%
Magnesium:51.81mg
12.95%
Vitamin E:1.92mg
12.79%
Selenium:7.09µg
10.13%
Vitamin B1:0.15mg
9.88%
Vitamin B3:1.96mg
9.81%
Folate:38.53µg
9.63%
Vitamin B2:0.15mg
9.01%
Vitamin B5:0.89mg
8.9%
Potassium:311.04mg
8.89%
Vitamin A:430.6IU
8.61%
Copper:0.17mg
8.44%
Calcium:71.94mg
7.19%
Zinc:1.03mg
6.89%
Iron:0.84mg
4.65%
Vitamin B12:0.16µg
2.64%
Source:Allrecipes