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 adventure with this Warm Herbed Coriander Rice Salad! Perfectly suited for those who follow vegetarian, vegan, gluten-free, and dairy-free diets, this dish is a vibrant celebration of flavors that beautifully blend together to create a nourishing side or snack. Imagine the aroma of toasted spices wafting through your kitchen as you prepare this wholesome meal, infused with the warm, earthy notes of coriander and cumin.

Each bite of this salad is a symphony of textures, from the nutty crunch of toasted pecans to the crisp-tender zucchini and the fresh burst of mixed herbs like cilantro, parsley, and mint. With a zesty kick from lemon juice and just the right amount of seasoning, this dish is not only visually appealing but also packed with nutritious ingredients that will leave you feeling satisfied and energized.

What makes this recipe truly special is its versatility; it can serve as a charming antipasti dish at your next gathering, a light starter before a sumptuous meal, or even a satisfying snack to enjoy any time of day. And the best part? You can prepare the rice a day in advance, making it perfect for those busy days when you need something healthy and delicious on the table in no time. Dive into this warm, herbed rice salad and experience a taste of wholesome goodness!

Ingredients

  • cup brown basmati rice long-grain rinsed
  • tablespoon coriander seeds crushed
  • 0.5 teaspoon cumin seeds crushed
  •  garlic cloves minced
  • 0.5 cup herbs such as cilantro 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