Warm Wild Rice Salad

Vegetarian
Gluten Free
Health score
23%
Warm Wild Rice Salad
70 min.
5
434kcal

Suggestions

Ingredients

  • tablespoons butter 
  • 0.5 cup carrots diced
  • 0.5 cup celery diced
  • 0.5 cup onions diced
  • tablespoons freshly parsley leaves chopped
  • 0.8 cup peas frozen
  • 0.5  bell pepper red
  • 1.3 teaspoons pepper flakes red
  • servings salt and pepper black freshly ground
  • 0.5 cup slivered almonds 
  • 3.5 cups water 
  • cups rice long-grain wild 1 cup brown rice and 1 cup rice

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring 3 1/2 cups of water to a boil in large saucepan.
  2. Add rice and reduce heat to medium. Cook until just tender about 35 to 40 minutes. Fluff with a fork when ready.
  3. In a large skillet over medium heat, melt butter.
  4. Add onions, celery, carrots, peppers, salt and pepper.
  5. Saute until softened, about 5 minutes.
  6. In a separate pan over medium-low heat, toast almonds. Stir occasionally until browned.
  7. Add peas and red pepper flakes to the vegetables.
  8. Add rice to skillet.
  9. Mix together and allow to cook for a few minutes.
  10. Remove from pan.
  11. Add almonds and top with parsley.

Nutrition Facts

Calories434kcal
Protein8.95%
Fat29.68%
Carbs61.37%

Properties

Glycemic Index
72.98
Glycemic Load
34.39
Inflammation Score
-10
Nutrition Score
23.56739135864%

Flavonoids

Cyanidin
0.27mg
Catechin
0.14mg
Epigallocatechin
0.28mg
Epicatechin
0.07mg
Eriodictyol
0.03mg
Naringenin
0.05mg
Apigenin
3.74mg
Luteolin
0.21mg
Isorhamnetin
1.09mg
Kaempferol
0.23mg
Myricetin
0.25mg
Quercetin
3.38mg

Nutrients percent of daily need

Calories:433.89kcal
21.69%
Fat:14.51g
22.33%
Saturated Fat:5.19g
32.43%
Carbohydrates:67.51g
22.5%
Net Carbohydrates:61.04g
22.2%
Sugar:3.68g
4.09%
Cholesterol:18.06mg
6.02%
Sodium:93.67mg
4.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.85g
19.7%
Manganese:3.27mg
163.36%
Vitamin A:3216.62IU
64.33%
Magnesium:154.23mg
38.56%
Vitamin K:38.21µg
36.39%
Vitamin C:28.32mg
34.32%
Phosphorus:295.32mg
29.53%
Vitamin B1:0.42mg
28.09%
Vitamin B6:0.53mg
26.49%
Fiber:6.47g
25.87%
Vitamin E:3.49mg
23.3%
Vitamin B3:4.5mg
22.48%
Copper:0.41mg
20.64%
Zinc:2.31mg
15.38%
Potassium:473.56mg
13.53%
Iron:2.43mg
13.49%
Vitamin B5:1.35mg
13.47%
Vitamin B2:0.22mg
13.03%
Folate:51.51µg
12.88%
Calcium:83.63mg
8.36%
Selenium:1.17µg
1.67%