Tuscan Brown & Wild Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Tuscan Brown & Wild Rice Salad
100 min.
9
158kcal

Suggestions

Ingredients

  • 0.5 lb asparagus spears fresh trimmed cut into 1-inch lengths
  • 1.3 cups brown rice blend wild uncooked (without seasoning)
  • 0.3 cup kalamata olives sliced
  • Tbsp lemon zest 
  • cup parsley fresh italian minced
  • 0.5 cup pasilla peppers red chopped
  • 0.8 cup tuscan house dressing italian kraft
  • 2.8 cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring water and rice to boil in medium saucepan, stirring occasionally; cover. Simmer on medium-low heat 45 to 55 min. or until rice is tender and liquid is absorbed. (Do not remove lid or stir during cook time.)
  2. Remove from heat; fluff with fork. Cool.
  3. Spoon rice into large bowl.
  4. Add remaining ingredients; mix lightly.

Nutrition Facts

Calories158kcal
Protein7.36%
Fat31.07%
Carbs61.57%

Properties

Glycemic Index
17.19
Glycemic Load
11.59
Inflammation Score
-7
Nutrition Score
13.618695653003%

Flavonoids

Apigenin
14.36mg
Luteolin
0.14mg
Isorhamnetin
1.44mg
Kaempferol
0.45mg
Myricetin
0.99mg
Quercetin
3.56mg

Nutrients percent of daily need

Calories:157.87kcal
7.89%
Fat:5.52g
8.5%
Saturated Fat:0.82g
5.12%
Carbohydrates:24.62g
8.21%
Net Carbohydrates:22.6g
8.22%
Sugar:3.04g
3.38%
Cholesterol:0mg
0%
Sodium:262.24mg
11.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.94g
5.88%
Vitamin K:131.24µg
124.99%
Manganese:1.05mg
52.68%
Vitamin C:21.81mg
26.44%
Vitamin A:1033.41IU
20.67%
Magnesium:47.81mg
11.95%
Vitamin B1:0.16mg
10.69%
Vitamin B6:0.2mg
10.11%
Phosphorus:91.96mg
9.2%
Iron:1.54mg
8.54%
Folate:32.52µg
8.13%
Fiber:2.01g
8.06%
Vitamin B3:1.59mg
7.94%
Copper:0.15mg
7.62%
Vitamin E:1.04mg
6.93%
Potassium:195.12mg
5.57%
Zinc:0.79mg
5.24%
Vitamin B5:0.52mg
5.19%
Vitamin B2:0.06mg
3.6%
Calcium:32.09mg
3.21%
Selenium:1.02µg
1.46%