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Mediterannean Rice Salad

7 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 15 min Standing : 1 h
340 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy

Ingredients

3/4 cup basmati rice 130 g
1/2 cucumbers, medium size, peeled and cut into 1 cm pieces 130 g
10 mini-tomatoes (cherry, miniature or grape), cut into halves 2/3 cup
1/2 shallots, finely chopped 20 g
1 1/3 cup red beans (canned), drained and rinsed 330 mL
130 g feta cheese, light, cut into small dices
10 black olives, rinsed and sliced 4 tbsp
3 1/2 tbsp Italian parsley, fresh, finely chopped 18 g
3 tbsp canola oil 45 mL
3/4 tsp dried oregano 0.4 g
2 tbsp wine vinegar 30 mL
ground pepper to taste [optional]

Method

  1. Cook the rice. Let stand in the refrigerator at least 30 min (this step can be made ahead).
  2. Meanwhile, prepare and cut the vegetables. Cut the cheese and olives. Chop the parsley. Rinse then drain the legumes. Put these ingredients in a salad bowl with the rice.
  3. In a small bowl, combine the oil, vinegar, and oregano. Pour this vinaigrette over the salad then toss gently. Add pepper to taste. It is not necessary to add salt, since the cheese and olives are already salted.
  4. Let stand at least 1 h in the refrigerator, then serve.

Nutrition Facts Table

per 1 Serving (250g)

Amount

% Daily Value

Calories

340

Fat

17 g

26 %

Saturated 3.8 g
+ Trans 0.3 g

21 %

Cholesterol

20 mg

Sodium

870 mg

36 %

Carbohydrate

34 g

11 %

Fibre

5 g

20 %

Sugars

1 g

Protein

12 g

Vitamin A

16 %

Vitamin C

13 %

Calcium

15 %

Iron

12 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 1 serving
Milk and Alternatives : ¾ serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Source of  :
Copper, Iron, Magnesium, Niacin, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B6, Vitamin C, Zinc
Good source of  :
Calcium, Fibre, Folacin, Vitamin A
Excellent source of  :
Manganese, Vitamin E, Vitamin K
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables ½
Meat and Alternatives 1
Fats 3

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Members' Reviews

7 Reviews (7 with rating only ) 100% would make this recipe again