Mediterranean Pilaf Salad

Vegetarian
Gluten Free
Health score
16%
Mediterranean Pilaf Salad
40 min.
4
270kcal

Suggestions

This Mediterranean pilaf salad is a delicious and healthy dish that's perfect for a light lunch or as a side. It's packed with fresh ingredients like cherry tomatoes, spring onions, and kalamata olives, and the rice is cooked to perfection. The salad is flavored with a zesty lemon vinaigrette and a hint of cumin, and it's topped with crumbled feta cheese and toasted pine nuts for a bit of crunch. This dish is not only tasty but also nutritious, offering a good source of protein, healthy fats, and carbohydrates. It's also gluten-free and vegetarian-friendly, making it an excellent option for those with dietary restrictions. The preparation is simple and straightforward, and the result is a flavorful and colorful dish that's sure to impress. So, if you're looking for a tasty and healthy meal option, this Mediterranean pilaf salad is definitely worth trying! It's a great way to enjoy the flavors of the Mediterranean and get your daily dose of nutrients. I hope you'll give it a try and enjoy it as much as I do!

Ingredients

  • 0.5 cup cherry tomatoes chopped
  • tablespoon dijon mustard 
  • 0.3 cup feta cheese crumbled
  • tablespoons flat parsley chopped
  • tablespoons spring onion chopped
  • 0.3 teaspoon ground cumin 
  • tablespoons kalamata olives pitted sliced
  • 0.5 tablespoon juice of lemon 
  • 1.8 cups chicken broth reduced-sodium
  • tablespoon olive oil 
  • tablespoon pinenuts toasted
  • 0.5 tablespoon red wine vinegar 
  • 6.1 ounce rice such as near east original rice pilaf

Equipment

    Nutrition Facts

    Calories270kcal
    Protein11.5%
    Fat31.9%
    Carbs56.6%

    Properties

    Glycemic Index
    47.3
    Glycemic Load
    21.1
    Inflammation Score
    -4
    Nutrition Score
    10.323913043478%

    Flavonoids

    Eriodictyol
    0.09mg
    Hesperetin
    0.27mg
    Naringenin
    0.03mg
    Apigenin
    4.31mg
    Luteolin
    0.05mg
    Kaempferol
    0.07mg
    Myricetin
    0.3mg
    Quercetin
    0.46mg

    Nutrients percent of daily need

    Calories:270.21kcal
    13.51%
    Fat:9.62g
    14.79%
    Saturated Fat:2.63g
    16.44%
    Carbohydrates:38.39g
    12.8%
    Net Carbohydrates:37.15g
    13.51%
    Sugar:0.95g
    1.06%
    Cholesterol:11.13mg
    3.71%
    Sodium:283.44mg
    12.32%
    Protein:7.8g
    15.6%
    Vitamin K:43.37µg
    41.31%
    Manganese:0.74mg
    37.22%
    Phosphorus:150.02mg
    15%
    Selenium:9.88µg
    14.11%
    Vitamin B3:2.52mg
    12.61%
    Copper:0.21mg
    10.69%
    Vitamin B2:0.18mg
    10.31%
    Vitamin C:8.25mg
    10%
    Calcium:91.14mg
    9.11%
    Vitamin B6:0.16mg
    8.02%
    Zinc:1.19mg
    7.93%
    Vitamin E:1.12mg
    7.44%
    Vitamin A:363.02IU
    7.26%
    Iron:1.27mg
    7.06%
    Magnesium:26.7mg
    6.67%
    Potassium:233.59mg
    6.67%
    Vitamin B5:0.62mg
    6.18%
    Vitamin B12:0.31µg
    5.24%
    Vitamin B1:0.08mg
    5.2%
    Fiber:1.24g
    4.97%
    Folate:16.47µg
    4.12%
    Source:Food.com