Warm Herbed Coriander Rice Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Warm Herbed Coriander Rice Salad
300 min.
4
391kcal

Suggestions


Welcome to a delightful culinary experience with our Warm Herbed Coriander Rice Salad! This vibrant dish is not only a feast for the eyes but also a celebration of flavors that will tantalize your taste buds. Perfectly suited for vegetarians, vegans, and those seeking gluten-free and dairy-free options, this salad is a versatile addition to any meal.

Imagine the nutty aroma of long-grain brown basmati rice, cooked to perfection and infused with the warm spices of coriander and cumin. The addition of fresh garlic and crisp-tender zucchini brings a delightful texture and depth to the dish, while a medley of chopped herbs like cilantro, parsley, and mint adds a refreshing burst of flavor. Topped off with toasted pecans for a satisfying crunch, this salad is a harmonious blend of ingredients that come together beautifully.

Whether you're serving it as a side dish, antipasti, or a light starter, this Warm Herbed Coriander Rice Salad is sure to impress your guests and elevate your dining experience. With a preparation time of just 300 minutes, you can easily make this dish ahead of time, allowing the flavors to meld together for an even more delicious outcome. So, roll up your sleeves and get ready to create a dish that is not only healthy but also incredibly satisfying!

Ingredients

  • cup rice long-grain rinsed
  • tablespoon coriander seeds crushed
  • 0.5 teaspoon cumin seeds crushed
  •  garlic clove minced
  • 0.5 cup herbs like: thym mixed chopped
  • tablespoon juice of lemon fresh
  • ounces pecans toasted coarsely chopped
  • tablespoons vegetable oil divided
  • 1.8 cups water cold
  • 1.3 pound zucchini cut into 1/2-inch pieces

Equipment

  • frying pan
  • sauce pan
  • baking pan
  • microwave

Directions

  1. Bring rice and water to a boil with 1 tablespoon oil and 1/2 teaspoon salt in a 2-quart heavy saucepan. Cover and cook over low heat until water is absorbed and rice is tender, about 50 minutes.
  2. Let stand, covered, 10 minutes, then transfer to a shallow baking pan and cool to warm.
  3. While rice is standing, cook coriander and cumin seeds in remaining 2 tablespoons oil in 12-inch heavy skillet over medium heat, stirring constantly, until fragrant and a shade darker, 1 to 2 minutes.
  4. Add garlic, zucchini, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook, stirring frequently, until zucchini is crisp-tender, 5 to 7 minutes. Toss zucchini mixture with rice, herbs, lemon juice, pecans, and salt and pepper to taste.
  5. Plain rice can be made 1 day ahead and chilled. Reheat in a microwave or steam over boiling water before adding zucchini mixture.

Nutrition Facts

Calories391kcal
Protein6.74%
Fat48.17%
Carbs45.09%

Properties

Glycemic Index
47.8
Glycemic Load
23
Inflammation Score
-6
Nutrition Score
15.521304379339%

Flavonoids

Cyanidin
1.52mg
Delphinidin
1.03mg
Catechin
1.03mg
Epigallocatechin
0.8mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.33mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:390.56kcal
19.53%
Fat:21.48g
33.05%
Saturated Fat:2.65g
16.59%
Carbohydrates:45.24g
15.08%
Net Carbohydrates:41.2g
14.98%
Sugar:4.29g
4.77%
Cholesterol:0mg
0%
Sodium:20.23mg
0.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.76g
13.52%
Manganese:1.5mg
74.83%
Vitamin K:37.9µg
36.09%
Vitamin C:28.5mg
34.55%
Copper:0.4mg
19.84%
Vitamin B6:0.37mg
18.6%
Fiber:4.04g
16.14%
Phosphorus:158.1mg
15.81%
Magnesium:63.01mg
15.75%
Potassium:523.31mg
14.95%
Vitamin B1:0.2mg
13.38%
Selenium:8.48µg
12.11%
Zinc:1.73mg
11.55%
Folate:43.72µg
10.93%
Vitamin B2:0.18mg
10.83%
Iron:1.76mg
9.79%
Vitamin A:453.29IU
9.07%
Vitamin B5:0.91mg
9.05%
Vitamin E:1.29mg
8.62%
Vitamin B3:1.63mg
8.15%
Calcium:69.45mg
6.95%
Source:Epicurious