Minty summer rice salad

Vegetarian
Gluten Free
Health score
27%
Minty summer rice salad
25 min.
4
499kcal

Suggestions


Welcome to a refreshing culinary experience with our Minty Summer Rice Salad! As the temperatures rise and the days grow longer, this delightful recipe is perfect for those sunny afternoons when you crave something light yet satisfying. Bursting with vibrant colors and flavors, it combines the nutty taste of long grain rice with the crispness of fresh asparagus and the sweetness of red pepper, all beautifully complemented by the zesty kick of lemon and a generous handful of aromatic mint leaves.

This vegetarian and gluten-free dish is not only easy to prepare but also versatile enough to serve as a side dish, a light lunch, or even a main course. At just 499 calories per serving, it’s a guilt-free option that will leave you feeling energized and satisfied. The creamy mini mozzarella adds a delightful richness, balancing the fresh ingredients and making every bite a journey of textures and tastes.

In just 25 minutes, you can whip up this Minty Summer Rice Salad, making it an ideal choice for busy weeknights or a potluck gathering with friends. Impress your guests or savor it solo — either way, this dish is sure to be a hit. Let’s dive into the kitchen and get started on this refreshing recipe that celebrates the flavors of summer!

Ingredients

  • 250 rice long grain
  • 250 asparagus cut in bite-size pieces
  •  bell pepper red seeded chopped
  • tbsp olive oil 
  •  lemon zest 
  • 250 packs mozzarella mini halved chopped
  • large bunch mint leaves shredded

Equipment

  • frying pan
  • sieve

Directions

  1. Drop the rice into a pan of boiling salted water and cook for 10 minutes. Toss in the asparagus and cook for a further 3-4 minutes until the rice is completely cooked and the asparagus is only slightly crunchy.
  2. Drain into a sieve and hold under the cold tap until cool.
  3. When the rice is cold, stir in the red pepper, oil, lemon zest and juice, mozzarella and mint leaves. Season well.

Nutrition Facts

Calories499kcal
Protein13.68%
Fat43.35%
Carbs42.97%

Properties

Glycemic Index
31.3
Glycemic Load
30.81
Inflammation Score
-8
Nutrition Score
15.183913023575%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
0.1mg
Apigenin
0.06mg
Luteolin
0.32mg
Isorhamnetin
3.56mg
Kaempferol
0.87mg
Quercetin
8.81mg

Nutrients percent of daily need

Calories:498.83kcal
24.94%
Fat:24.47g
37.64%
Saturated Fat:6.04g
37.78%
Carbohydrates:54.58g
18.19%
Net Carbohydrates:51.59g
18.76%
Sugar:2.56g
2.85%
Cholesterol:22.5mg
7.5%
Sodium:50.55mg
2.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.37g
34.75%
Vitamin C:43.83mg
53.13%
Manganese:0.82mg
41.19%
Vitamin K:33.84µg
32.23%
Vitamin A:1447.2IU
28.94%
Calcium:262.32mg
26.23%
Vitamin E:2.76mg
18.41%
Selenium:10.92µg
15.59%
Copper:0.27mg
13.27%
Folate:52.52µg
13.13%
Vitamin B6:0.25mg
12.49%
Fiber:2.99g
11.95%
Iron:2.09mg
11.59%
Phosphorus:113.02mg
11.3%
Vitamin B1:0.15mg
10.06%
Vitamin B3:1.93mg
9.63%
Vitamin B5:0.91mg
9.07%
Vitamin B2:0.15mg
8.7%
Potassium:269.09mg
7.69%
Zinc:1.11mg
7.39%
Magnesium:28.97mg
7.24%