Spring Rice Salad With Lemon-dill Dressing

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
41%
Spring Rice Salad With Lemon-dill Dressing
30 min.
4
262kcal

Suggestions

Ingredients

  • 0.5 lb asparagus trimmed cut into 1 inch pieces
  • cup rice long grain
  • tablespoon olive oil extra virgin 
  • tablespoons optional: dill fresh chopped
  •  garlic clove minced
  • 0.5 lb green beans trimmed cut into 1 inch pieces
  • tablespoons juice of lemon fresh
  • servings salt and pepper to taste
  • 0.5 lb sugar snap pea trimmed
  • cups vegetable stock 

Equipment

  • bowl
  • sauce pan
  • slotted spoon

Directions

  1. Prepare rice according to package directions using stock instead of water and omitting salt and butter. Set aside when done.2 Meanwhile, chop vegetables and bring saucepan 3/4 full of water to boil.
  2. Add green beans and snow peas and blanch for about 4-5 minutes or until desired tenderness.
  3. Remove with slotted spoon and let cool.3
  4. Add asparagus to reserved water in saucepan and simmer until tender, about 10 minutes or until desired tenderness.
  5. Drain and let cool with other vegetables.4 In large bowl wisk together lemon juice, olive oil, dill, garlic, salt and pepper.5
  6. Add rice and vegetables and toss.6
  7. Garnish with dill sprigs and lemon wedges if desired.

Nutrition Facts

Calories262kcal
Protein10.92%
Fat14.01%
Carbs75.07%

Properties

Glycemic Index
57.3
Glycemic Load
24.44
Inflammation Score
-9
Nutrition Score
18.041739111361%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Luteolin
0.08mg
Isorhamnetin
3.36mg
Kaempferol
1.09mg
Myricetin
0.09mg
Quercetin
9.69mg

Nutrients percent of daily need

Calories:262.08kcal
13.1%
Fat:4.15g
6.38%
Saturated Fat:0.64g
4.03%
Carbohydrates:49.96g
16.65%
Net Carbohydrates:45.11g
16.4%
Sugar:6.53g
7.25%
Cholesterol:0mg
0%
Sodium:673.4mg
29.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.27g
14.54%
Vitamin K:64.31µg
61.25%
Vitamin C:48.95mg
59.34%
Manganese:0.87mg
43.59%
Vitamin A:1710.36IU
34.21%
Folate:78.43µg
19.61%
Fiber:4.85g
19.41%
Iron:3.41mg
18.94%
Vitamin B1:0.25mg
16.62%
Vitamin B6:0.31mg
15.66%
Copper:0.3mg
14.87%
Phosphorus:136.51mg
13.65%
Selenium:9.14µg
13.06%
Vitamin B2:0.21mg
12.37%
Magnesium:48.32mg
12.08%
Vitamin B5:1.2mg
11.98%
Potassium:417.64mg
11.93%
Vitamin E:1.67mg
11.11%
Vitamin B3:2.07mg
10.36%
Calcium:74.73mg
7.47%
Zinc:1.12mg
7.45%
Source:Food.com