Mediterranean Basmati Salad

Vegetarian
Gluten Free
Health score
10%
Mediterranean Basmati Salad
45 min.
4
349kcal

Suggestions

Ingredients

  • 1.3 cups rice uncooked
  • 0.3 teaspoon pepper black
  • tablespoons currants dried
  • 2.5 ounces feta cheese crumbled
  • tablespoons mint leaves fresh chopped
  • tablespoon olive oil 
  • tablespoons pinenuts toasted
  • 0.5 teaspoon salt 
  •  sun-dried tomatoes packed
  • 0.3 cup water hot
  • cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Combine tomatoes and water in a small bowl; let stand 10 minutes.
  2. Drain and chop; set aside.
  3. Place rice in a large bowl; cover with water to 2 inches above rice. Soak 30 minutes; stirring occasionally.
  4. Drain and rinse.
  5. Combine rice and 2 cups water in a small saucepan; stir in salt. Bring to a boil over medium-high heat, stirring frequently. Boil 5 minutes or until water level falls just below rice. Cover, reduce heat to low, and cook 10 minutes.
  6. Remove from heat; let stand, covered, 10 minutes.
  7. Spoon rice into a bowl; cool completely and fluff with a fork. Stir in tomatoes, feta, and next 4 ingredients (through pepper); toss well to combine.
  8. Sprinkle with pine nuts.

Nutrition Facts

Calories349kcal
Protein8.96%
Fat28.81%
Carbs62.23%

Properties

Glycemic Index
43.8
Glycemic Load
29.51
Inflammation Score
-3
Nutrition Score
10.049565091081%

Flavonoids

Eriodictyol
0.77mg
Hesperetin
0.25mg
Apigenin
0.14mg
Luteolin
0.32mg

Nutrients percent of daily need

Calories:348.95kcal
17.45%
Fat:11.18g
17.21%
Saturated Fat:3.21g
20.04%
Carbohydrates:54.35g
18.12%
Net Carbohydrates:52.73g
19.17%
Sugar:5.3g
5.89%
Cholesterol:15.77mg
5.26%
Sodium:507.48mg
22.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.83g
15.66%
Manganese:1.17mg
58.69%
Phosphorus:167.95mg
16.8%
Selenium:11.54µg
16.48%
Copper:0.27mg
13.34%
Vitamin B2:0.21mg
12.45%
Calcium:122.88mg
12.29%
Zinc:1.55mg
10.36%
Vitamin B6:0.2mg
10.19%
Magnesium:38.56mg
9.64%
Vitamin B5:0.81mg
8.08%
Vitamin B3:1.58mg
7.88%
Vitamin E:1.08mg
7.17%
Vitamin B1:0.11mg
7.03%
Iron:1.25mg
6.93%
Fiber:1.62g
6.48%
Potassium:215.88mg
6.17%
Vitamin K:6.06µg
5.77%
Vitamin B12:0.3µg
4.99%
Folate:16.3µg
4.07%
Vitamin A:197.32IU
3.95%
Vitamin C:1.58mg
1.91%
Source:My Recipes