Greek Spinach Rice Salad

Vegetarian
Gluten Free
Health score
38%
Greek Spinach Rice Salad
45 min.
6
177kcal

Suggestions


Experience a burst of freshness with our Greek Spinach Rice Salad, a delightful dish that's not just packed with flavor but also embodies the essence of Mediterranean cuisine. This vegetarian and gluten-free salad is perfect for any occasion, be it a summer picnic, a family gathering, or a light weeknight dinner. In just 45 minutes, you can whip up a vibrant bowl that's both nutritious and satisfying.

Imagine fluffy long-grain rice infused with the earthiness of fresh spinach, the zesty brightness of lemon, and the aromatic notes of oregano. The salad is further elevated by the creaminess of yogurt and a sprinkle of crumbled feta cheese, adding a delightful tang that complements each bite. With its subtle heat from ground red pepper and a kick of garlic, this dish will delight your taste buds and leave you craving more.

This Greek Spinach Rice Salad is not only a perfect side dish but also makes a wonderful starter or snack, making it versatile for any meal. Take it up a notch by serving it on a bed of crisp lettuce leaves for an added crunch. Ready to impress your guests and nourish your body? Let’s dive into this refreshing salad that’s as easy to make as it is delicious!

Ingredients

  • tablespoons feta cheese crumbled
  • 0.5 teaspoon garlic powder 
  • 0.5 cup green onions sliced
  • 0.3 teaspoon ground pepper red
  • tablespoons juice of lemon 
  • tablespoon olive oil 
  • 1.5 tablespoons oregano fresh minced
  • 0.5 cup nonfat yogurt plain
  • cup rice long-grain uncooked
  • cups pkt spinach fresh cut into thin strips
  • 1.5 cups tomatoes peeled seeded chopped
  • tablespoon water 
  • 2.3 cups water 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Bring 2 1/4 cups water to a boil in a medium saucepan; stir in rice. Cover, reduce heat, and simmer 20 minutes or until rice is tender and liquid is absorbed.
  2. Combine rice, spinach, and next 3 ingredients in a large bowl.
  3. Combine lemon juice and next 5 ingredients in a small bowl, stirring well with a wire whisk.
  4. Pour lemon juice mixture over rice mixture; toss gently. Cover and chill. Stir in yogurt just before serving.
  5. Serve on lettuce leaves, if desired.

Nutrition Facts

Calories177kcal
Protein11.5%
Fat20.22%
Carbs68.28%

Properties

Glycemic Index
38.7
Glycemic Load
15.48
Inflammation Score
-9
Nutrition Score
11.966086798388%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.36mg
Luteolin
0.08mg
Kaempferol
0.78mg
Myricetin
0.08mg
Quercetin
1.53mg

Nutrients percent of daily need

Calories:177.35kcal
8.87%
Fat:4.01g
6.17%
Saturated Fat:1.2g
7.5%
Carbohydrates:30.47g
10.16%
Net Carbohydrates:28.59g
10.4%
Sugar:3.08g
3.42%
Cholesterol:5.45mg
1.82%
Sodium:98.13mg
4.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.13g
10.26%
Vitamin K:77.91µg
74.2%
Vitamin A:1412.81IU
28.26%
Manganese:0.55mg
27.55%
Vitamin C:12.66mg
15.35%
Calcium:120.32mg
12.03%
Phosphorus:107.26mg
10.73%
Folate:41.72µg
10.43%
Selenium:6.52µg
9.32%
Vitamin B2:0.15mg
8.95%
Potassium:286.28mg
8.18%
Vitamin B6:0.16mg
8.12%
Magnesium:31.38mg
7.85%
Fiber:1.88g
7.53%
Vitamin E:1.1mg
7.31%
Iron:1.3mg
7.2%
Copper:0.14mg
7%
Zinc:0.9mg
6.01%
Vitamin B5:0.57mg
5.67%
Vitamin B3:0.99mg
4.93%
Vitamin B1:0.07mg
4.78%
Vitamin B12:0.22µg
3.67%
Source:My Recipes