Lemon-Herb Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Lemon-Herb Rice Salad
50 min.
6
410kcal

Suggestions

Ingredients

  • medium carrots shredded
  •  kirby cucumber diced seeded
  • 0.5 cup basil fresh roughly chopped
  • 0.5 cup cilantro leaves fresh roughly chopped
  • 0.5 cup mint leaves fresh roughly chopped
  • servings kosher salt and pepper freshly ground
  •  lemons 
  • teaspoons brown sugar light packed
  • 0.5 medium onion red thinly sliced
  • tablespoons rice wine vinegar 
  • 0.5 cup roasted peanuts salted chopped
  • 0.3 cup vegetable oil 
  • bunch watercress 
  • cups rice long-grain white

Equipment

  • bowl
  • sauce pan
  • whisk
  • peeler

Directions

  1. Remove 2 wide strips zest from 1 lemon with a vegetable peeler.
  2. Combine 1 strip zest with the vegetable oil in a small saucepan over medium heat and cook until the edges of the zest turn slightly golden, about 5 minutes.
  3. Let the lemon oil cool.
  4. Meanwhile, cook the rice as the label directs, adding the remaining strip lemon zest to the water.
  5. Transfer the rice to a large bowl, discarding the zest, and fluff with a fork.
  6. Let cool to room temperature.
  7. Meanwhile, make the dressing: Juice both lemons into a medium bowl.
  8. Add the vinegar, brown sugar, 1 1/4 teaspoons salt and 1/2 teaspoon pepper and whisk until the sugar dissolves. Discard the zest from the lemon oil, then whisk the oil into the dressing.
  9. Add the onion slices and let marinate 15 minutes.
  10. Add the carrot, cucumber, peanuts, cilantro, mint, basil and watercress to the bowl with the rice.
  11. Add the dressing mixture and gently toss. Per Serving: Calories: 378; Total Fat: 15.5 grams; Saturated Fat: 1 gram; Protein: grams; Total carbohydrates: 55 grams; Sugar: 4 grams; Fiber: 1.5 grams; Cholesterol: 0 milligrams; Sodium: 159 milligrams
  12. Photograph by Con Poulos

Nutrition Facts

Calories410kcal
Protein8.66%
Fat34%
Carbs57.34%

Properties

Glycemic Index
59.92
Glycemic Load
30.93
Inflammation Score
-9
Nutrition Score
15.241739210875%

Flavonoids

Eriodictyol
8.85mg
Hesperetin
10.43mg
Naringenin
0.2mg
Apigenin
0.2mg
Luteolin
1.17mg
Isorhamnetin
0.46mg
Kaempferol
1.05mg
Myricetin
0.2mg
Quercetin
4.25mg

Nutrients percent of daily need

Calories:409.98kcal
20.5%
Fat:15.74g
24.21%
Saturated Fat:2.45g
15.34%
Carbohydrates:59.72g
19.91%
Net Carbohydrates:55.64g
20.23%
Sugar:3.86g
4.28%
Cholesterol:0mg
0%
Sodium:262.7mg
11.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.02g
18.04%
Manganese:1.12mg
55.92%
Vitamin A:2230.28IU
44.61%
Vitamin K:44.59µg
42.47%
Vitamin C:25.66mg
31.11%
Fiber:4.07g
16.29%
Vitamin B3:3.08mg
15.38%
Selenium:10.57µg
15.1%
Copper:0.3mg
15.02%
Phosphorus:147.74mg
14.77%
Magnesium:52.55mg
13.14%
Vitamin B6:0.23mg
11.37%
Potassium:378.78mg
10.82%
Vitamin B5:1.06mg
10.61%
Folate:41.75µg
10.44%
Vitamin B1:0.13mg
8.73%
Iron:1.45mg
8.04%
Zinc:1.13mg
7.55%
Calcium:71.35mg
7.13%
Vitamin E:1.04mg
6.93%
Vitamin B2:0.09mg
5.13%