Rice Salad Niçoise

Gluten Free
Dairy Free
Health score
50%
Rice Salad Niçoise
45 min.
6
417kcal

Suggestions

Ingredients

  • 12 ounces cherry tomatoes stemmed rinsed
  • tablespoons dijon mustard 
  • 0.3 cup chives fresh thinly sliced
  • clove garlic minced pressed peeled
  • 12 ounces green beans rinsed
  • servings fresh-ground pepper 
  • 0.3 cup olive oil 
  • 0.3 cup parsley chopped
  • 0.5 cup red wine vinegar 
  • 0.5 teaspoon salt 
  • 12 oz solid tuna in olive oil light with a fork drained canned
  • 1.5 cups rice long-grain white (see notes)

Equipment

  • bowl
  • frying pan
  • whisk
  • baking pan

Directions

  1. In a 3- to 4-quart pan, combine rice, 1/2 teaspoon salt, and 3 cups water. Bring to a boil over high heat, then reduce heat, cover, and simmer until water is absorbed and rice is tender to bite, 20 minutes.
  2. Spread rice level in a large baking pan and let cool to room temperature, about 30 minutes.
  3. Meanwhile, in a large pan over high heat, bring about 2 quarts water to a boil. Snap ends off green beans and snap or cut beans in half.
  4. Add to boiling water and cook just until bright green and tender-crisp to bite, about 2 minutes.
  5. Drain, rinse well under cold running water, and drain again.
  6. In a small bowl, whisk vinegar, mustard, and garlic until smooth.
  7. Add oil and whisk until well blended and thick.
  8. Add salt and pepper to taste and 3 tablespoons each of the parsley and chives.
  9. Spoon rice into a large bowl (with sealable lid, if planning to transport).
  10. Pour dressing over rice and mix to coat. Gently stir in beans, tomatoes, and tuna.
  11. Sprinkle with remaining herbs.

Nutrition Facts

Calories417kcal
Protein19.68%
Fat37.69%
Carbs42.63%

Properties

Glycemic Index
46.36
Glycemic Load
23.48
Inflammation Score
-7
Nutrition Score
20.661304639733%

Flavonoids

Apigenin
5.4mg
Luteolin
0.12mg
Isorhamnetin
0.11mg
Kaempferol
0.47mg
Myricetin
0.46mg
Quercetin
2.04mg

Nutrients percent of daily need

Calories:417.37kcal
20.87%
Fat:17.28g
26.59%
Saturated Fat:2.52g
15.76%
Carbohydrates:43.98g
14.66%
Net Carbohydrates:41.08g
14.94%
Sugar:3.44g
3.83%
Cholesterol:17.58mg
5.86%
Sodium:488.66mg
21.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.31g
40.62%
Vitamin K:81.95µg
78.05%
Selenium:43.48µg
62.11%
Vitamin B3:8.17mg
40.83%
Manganese:0.76mg
37.81%
Vitamin C:24.41mg
29.59%
Phosphorus:252.33mg
25.23%
Vitamin E:3.67mg
24.49%
Vitamin B6:0.46mg
22.94%
Vitamin B12:1.25µg
20.79%
Vitamin A:964.85IU
19.3%
Potassium:522.78mg
14.94%
Magnesium:55.57mg
13.89%
Copper:0.27mg
13.61%
Iron:2.15mg
11.92%
Fiber:2.9g
11.62%
Folate:38.55µg
9.64%
Vitamin B5:0.91mg
9.14%
Vitamin B2:0.15mg
8.66%
Vitamin B1:0.12mg
8.2%
Zinc:1.07mg
7.12%
Calcium:53.35mg
5.33%
Source:My Recipes