Mediterranean Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Mediterranean Rice Salad
35 min.
6
226kcal

Suggestions

Ingredients

  • cup olives black pitted
  •  dill pickle spear diced
  • cup style green beans french canned drained
  • cloves garlic finely chopped
  •  bell pepper diced green
  • tablespoons olive oil extra-virgin divided
  •  roasted pepper diced red drained
  •  roma tomatoes diced (plum)
  • 2.5 cups water 
  • cup rice long grain white uncooked
  • tablespoon citrus champagne vinegar 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 2 tablespoons olive oil in a skillet over medium heat. Stir in rice, and cook until lightly browned.
  2. Pour in the water. Bring to a boil, reduce heat to low, and simmer until all liquid has been absorbed.
  3. In a large bowl, mix the green beans, olives, red pepper, green pepper, pickle, tomatoes, and garlic. Toss with the rice.
  4. Sprinkle with vinegar and remaining 1 tablespoon olive oil, and toss to coat. Cover, and refrigerate 1 hour, or until completely cooled, before serving.

Nutrition Facts

Calories226kcal
Protein5.8%
Fat42.64%
Carbs51.56%

Properties

Glycemic Index
30.86
Glycemic Load
15.61
Inflammation Score
-5
Nutrition Score
7.7695651987325%

Flavonoids

Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
1.09mg
Kaempferol
0.12mg
Myricetin
0.07mg
Quercetin
1.08mg

Nutrients percent of daily need

Calories:225.54kcal
11.28%
Fat:10.83g
16.67%
Saturated Fat:1.52g
9.48%
Carbohydrates:29.48g
9.83%
Net Carbohydrates:27.04g
9.83%
Sugar:1.93g
2.14%
Cholesterol:0mg
0%
Sodium:532.75mg
23.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.32g
6.63%
Vitamin C:24.59mg
29.81%
Manganese:0.46mg
23.2%
Vitamin K:17.39µg
16.56%
Vitamin E:2.17mg
14.49%
Vitamin A:512.49IU
10.25%
Fiber:2.44g
9.75%
Vitamin B6:0.18mg
8.88%
Copper:0.16mg
8.21%
Selenium:5.2µg
7.43%
Phosphorus:57.71mg
5.77%
Potassium:195.48mg
5.59%
Magnesium:21.92mg
5.48%
Vitamin B3:0.96mg
4.78%
Vitamin B1:0.07mg
4.66%
Iron:0.82mg
4.55%
Calcium:45.44mg
4.54%
Vitamin B5:0.41mg
4.14%
Folate:16.17µg
4.04%
Zinc:0.5mg
3.34%
Vitamin B2:0.05mg
3.23%
Source:Allrecipes