Orzo and Wild Rice Salad

Dairy Free
Health score
8%
Orzo and Wild Rice Salad
180 min.
4
532kcal

Suggestions

Ingredients

  • 0.3 cup canola oil 
  • tablespoons corn kernels drained
  • 0.8 teaspoon dijon mustard 
  • tablespoons currants dried
  • 1.5 teaspoons basil fresh chopped
  • 0.3 teaspoon garlic minced
  • tablespoons bell pepper diced green
  • 0.5 teaspoon ground pepper black
  • 1.5 tablespoons honey 
  • 0.3 cup olive oil extra-virgin
  • cup orzo pasta 
  • 0.1 teaspoon pepper 
  • tablespoons bell pepper diced red
  • tablespoons onion red chopped
  • 0.5 teaspoon salt 
  • cups water 
  • tablespoons balsamic vinegar white
  • 0.5 cup rice wild
  • tablespoons bell pepper diced yellow

Equipment

  • sauce pan
  • whisk
  • mixing bowl
  • pot

Directions

  1. Bring the wild rice and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the rice is tender but not mushy, 20 to 45 minutes depending on the variety of wild rice.
  2. Drain off any excess liquid, fluff the rice with a fork, and cook uncovered 5 minutes more. Once finished, spread into a shallow dish, and refrigerate until cold.
  3. Bring a large pot of lightly salted water to a boil.
  4. Add the orzo pasta, and cook until al dente, 7 to 8 minute.
  5. Drain, rinse with cold water, and chill.
  6. Place the chilled rice and orzo into a large mixing bowl. Stir in the red onion, currants, corn, yellow bell pepper, red bell pepper, and green bell pepper. Season with 2 tablespoons basil, salt, and 1/2 teaspoon pepper. In a separate bowl, whisk together the vinegar, honey, mustard, garlic, 1/8 teaspoon pepper, and 1 1/2 teaspoons basil. Slowly whisk in the canola and olive oils until emulsified. Stir the dressing into the pasta, and refrigerate 2 hours before serving.

Nutrition Facts

Calories532kcal
Protein6.5%
Fat47.26%
Carbs46.24%

Properties

Glycemic Index
122.57
Glycemic Load
25.38
Inflammation Score
-6
Nutrition Score
13.631304295167%

Flavonoids

Apigenin
0.01mg
Luteolin
0.46mg
Isorhamnetin
0.38mg
Kaempferol
0.06mg
Myricetin
0.02mg
Quercetin
1.77mg

Nutrients percent of daily need

Calories:531.86kcal
26.59%
Fat:28.49g
43.84%
Saturated Fat:3.08g
19.23%
Carbohydrates:62.74g
20.91%
Net Carbohydrates:59.06g
21.48%
Sugar:17.3g
19.22%
Cholesterol:0mg
0%
Sodium:334mg
14.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.82g
17.64%
Manganese:0.77mg
38.48%
Selenium:24.87µg
35.53%
Vitamin C:28.23mg
34.22%
Vitamin E:4.76mg
31.75%
Vitamin K:20.47µg
19.5%
Phosphorus:182.67mg
18.27%
Magnesium:66.74mg
16.69%
Copper:0.29mg
14.73%
Fiber:3.68g
14.7%
Zinc:1.89mg
12.57%
Vitamin B3:2.43mg
12.15%
Vitamin B6:0.23mg
11.48%
Potassium:338.05mg
9.66%
Folate:37µg
9.25%
Iron:1.43mg
7.94%
Vitamin B2:0.11mg
6.67%
Vitamin B1:0.09mg
6.2%
Vitamin A:277.55IU
5.55%
Vitamin B5:0.47mg
4.71%
Calcium:34.73mg
3.47%
Source:Allrecipes