Lemon Wild Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
38%
Lemon Wild Rice Salad
45 min.
8
203kcal

Suggestions


Looking for a vibrant and refreshing dish that perfectly complements any meal? Look no further than this delightful Lemon Wild Rice Salad! Bursting with zesty flavors and colorful ingredients, this salad is not only a feast for the eyes but also a wholesome addition to your dining table. Whether you're hosting a gathering or simply enjoying a quiet dinner at home, this salad is sure to impress.

With its combination of nutty wild rice, tangy marinated artichokes, and the bright notes of fresh lemon juice and zest, each bite is a celebration of taste. The addition of crisp red bell peppers and juicy tomatoes adds a satisfying crunch and a pop of color, making this dish as appealing as it is delicious. Plus, it's packed with nutrients, making it a guilt-free choice for any occasion.

This Lemon Wild Rice Salad is not only vegetarian and vegan but also gluten-free and dairy-free, making it a versatile option for various dietary preferences. Ready in just 45 minutes, it’s an easy-to-make side dish that can elevate your meal or serve as a light snack on its own. So, gather your ingredients and get ready to enjoy a refreshing salad that’s sure to become a favorite in your recipe repertoire!

Ingredients

  • tablespoons juice of lemon 
  • 1.5 teaspoons lemon zest grated
  • oz marinated artichoke 
  • 0.5 cup parsley chopped
  • 0.5 lb bell pepper red stemmed rinsed seeded coarsely chopped
  • 12 oz rice pilaf mix long grain wild
  • servings salt and pepper 
  • teaspoons sugar 
  • pound firm-ripe tomatoes cored rinsed coarsely chopped

Equipment

  • bowl

Directions

  1. Cook rice until tender to bite, according to package directions, then pour into a large bowl.
  2. Drain marinade from artichokes into bowl with rice. Chop artichokes and add to rice.
  3. Mix, then stir occasionally until rice is cool, 30 to 45 minutes.
  4. Mix tomatoes, bell pepper, parsley, capers, lemon peel, lemon juice, and sugar with cool rice mixture. Season to taste with salt and pepper.

Nutrition Facts

Calories203kcal
Protein8.27%
Fat10.91%
Carbs80.82%

Properties

Glycemic Index
29.16
Glycemic Load
22.13
Inflammation Score
-8
Nutrition Score
13.163912887159%

Flavonoids

Eriodictyol
0.27mg
Hesperetin
0.81mg
Naringenin
0.46mg
Apigenin
8.08mg
Luteolin
0.21mg
Kaempferol
0.11mg
Myricetin
0.63mg
Quercetin
0.43mg

Nutrients percent of daily need

Calories:202.79kcal
10.14%
Fat:2.44g
3.75%
Saturated Fat:0.33g
2.06%
Carbohydrates:40.66g
13.55%
Net Carbohydrates:38.22g
13.9%
Sugar:4.13g
4.59%
Cholesterol:0mg
0%
Sodium:282.87mg
12.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.16g
8.32%
Vitamin C:56.17mg
68.08%
Vitamin K:67.41µg
64.2%
Vitamin A:1888.97IU
37.78%
Manganese:0.57mg
28.31%
Vitamin B6:0.2mg
10.21%
Fiber:2.43g
9.74%
Selenium:6.47µg
9.24%
Folate:31.82µg
7.96%
Potassium:270.33mg
7.72%
Phosphorus:72.55mg
7.26%
Copper:0.14mg
6.94%
Vitamin B3:1.35mg
6.75%
Vitamin B5:0.6mg
5.95%
Magnesium:22.54mg
5.64%
Iron:1.01mg
5.61%
Vitamin E:0.84mg
5.59%
Vitamin B1:0.07mg
4.72%
Zinc:0.68mg
4.5%
Vitamin B2:0.06mg
3.57%
Calcium:29.96mg
3%
Source:My Recipes