Rainbow rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
97%
Rainbow rice
30 min.
2
465kcal

Suggestions


Introducing Rainbow Rice, a vibrant and nutritious side dish that’s as delightful to make as it is to eat! Perfect for health-conscious eaters, this recipe is packed with a rainbow of fresh vegetables and wholesome ingredients, ensuring every bite is full of flavor and vitality. Whether you’re looking for a colorful accompaniment to your main meal or a satisfying dish to brighten up your lunch, this Rainbow Rice is sure to please.

The combination of red bell peppers, crunchy cucumber, and sweet grated carrots not only creates a visually stunning dish but also provides a variety of textures that make each mouthful exciting. With the addition of dried apricots and nutty pumpkin seeds, you'll experience a delightful contrast of sweet and savory flavors. Plus, the light drizzle of olive oil and fresh orange juice brings everything together, adding a refreshing zest that elevates this dish to new heights.

Vegetarian, vegan, gluten-free, and dairy-free, this Rainbow Rice is a crowd-pleaser for all dietary preferences, making it ideal for gatherings, meal prep, or even a quick weeknight dinner. In just 30 minutes, you can whip up this healthy concoction that is not only delicious but also scores a fantastic 97 on the health scale. Treat yourself and your loved ones to a burst of color and a boost of nutrition with this delightful recipe!

Ingredients

  • 100 brown rice long grain
  • small bell pepper red deseeded finely chopped
  • 0.5  cucumber deseeded finely chopped
  • large carrots grated
  •  apricots dried chopped
  • tbsp sunflower seeds toasted
  • tbsp olive oil 
  • 0.5  juice of orange 

Equipment

    Directions

    1. Cook the rice as per pack instructions.
    2. Drain, rinse and drain again.
    3. Mix with the red pepper, cucumber, grated carrot, dried apricots and toasted pumpkin seeds.
    4. Drizzle over olive oil and the orange juice.

    Nutrition Facts

    Calories465kcal
    Protein6.76%
    Fat39.51%
    Carbs53.73%

    Properties

    Glycemic Index
    99.62
    Glycemic Load
    7.23
    Inflammation Score
    -10
    Nutrition Score
    28.979130641274%

    Flavonoids

    Eriodictyol
    0.03mg
    Hesperetin
    1.79mg
    Naringenin
    0.32mg
    Apigenin
    0.01mg
    Luteolin
    0.28mg
    Kaempferol
    0.09mg
    Myricetin
    0.02mg
    Quercetin
    0.2mg

    Nutrients percent of daily need

    Calories:465.13kcal
    23.26%
    Fat:21.08g
    32.42%
    Saturated Fat:2.72g
    17%
    Carbohydrates:64.5g
    21.5%
    Net Carbohydrates:57.8g
    21.02%
    Sugar:19.06g
    21.18%
    Cholesterol:0mg
    0%
    Sodium:35.05mg
    1.52%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:8.11g
    16.22%
    Vitamin A:8126.59IU
    162.53%
    Manganese:2.27mg
    113.63%
    Vitamin C:59.76mg
    72.44%
    Vitamin E:8.02mg
    53.49%
    Magnesium:131.09mg
    32.77%
    Vitamin B6:0.62mg
    31.25%
    Phosphorus:290.06mg
    29.01%
    Vitamin B1:0.43mg
    28.84%
    Fiber:6.7g
    26.81%
    Selenium:17.69µg
    25.27%
    Copper:0.48mg
    24.16%
    Vitamin B3:4.8mg
    24.02%
    Potassium:779.81mg
    22.28%
    Vitamin K:22.1µg
    21.05%
    Folate:73.96µg
    18.49%
    Vitamin B5:1.41mg
    14.07%
    Iron:2.44mg
    13.55%
    Zinc:1.92mg
    12.78%
    Vitamin B2:0.18mg
    10.31%
    Calcium:59.26mg
    5.93%