Mediterannean Rice Salad

Mediterannean Rice Salad

4 servings
Preparation 10 min
Cooking 15 min

Standing 1 h

270 calories per serving 


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), or other legumes , drained and rinsed   330 mL
10 black olives, pitted , 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    
1 pinch salt [optional]   0.1 g

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 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 olives are already salted.
  4. Let stand at least 1 h in the refrigerator, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (220g)

Amount

% DV*

* DV = Daily Value

Calories

270

Fat

12 g

19 %

Saturated 1 g
+ Trans 0.2 g

6 %

Cholesterol

0 mg

Sodium

230 mg

10 %

Carbohydrate

34 g

11 %

Fibre

5 g

20 %

Sugars

1 g

Protein

6 g

Vitamin A

10 %

Vitamin C

15 %

Calcium

4 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 1 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar, Cholesterol
Low :
Saturated Fat
Source of :
Copper, Iron, Magnesium, Niacin, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Zinc
Good source of :
Fibre, Folacin
Excellent source of :
Manganese, Vitamin E, Vitamin K
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Rice/Grain | Vegetables | Lunch box | Main courses/Entrées | Salads | Halal | Heart-healthy | High Fibre | Kosher | Low Cholesterol | Low Saturated Fat | Source of Omega-3 | Vegan | Vegetarian | Buffet | Picnic | Greek

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