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Salmon and Rice Buddha Bowl

1 Reviews
100% would make this recipe again

Preparation : 15 min Cooking : 10 min Standing : 1 h
610 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1 1/4 cup rice, long grain 260 g
4 eggs size large
2 carrots, grated 200 g
2 stalks celery, finely diced 140 g
2 green onions/scallions, finely chopped
1 1/2 cup green kidney / flageolet beans (canned), rinsed and drained 375 mL
3 tbsp extra virgin olive oil 45 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
400 g salmon, canned
2 cups baby arugula 40 g
salt [optional]
ground pepper to taste [optional]
2 tbsp fresh cilantro [optional] 4 g

Method

  1. Cook the rice. Let stand in the refrigerator at least 1 h.
  2. Boil the eggs (10 min), cool them down immediately in cold water. Set aside.
  3. When ready to serve, prepare the vegetables : grate the carrots, dice the celery, and chop the green onions. Put them in a salad bowl, with the rice, flageolet beans and arugula. Drizzle with the oil and lemon juice. Adjust the seasoning, then toss.
  4. Transfer the salad to serving bowls. Cut the salmon into pieces and quarter the eggs. Place them on top of the salad, garnish with cilantro and serve.

Nutrition Facts Table

per 1 Serving (490g)

Amount

% Daily Value

Calories

610

Fat

24 g

37 %

Saturated 4.9 g
+ Trans 0 g

25 %

Cholesterol

250 mg

Sodium

440 mg

18 %

Carbohydrate

64 g

21 %

Fibre

4 g

16 %

Sugars

4 g

Protein

32 g

Vitamin A

75 %

Vitamin C

17 %

Calcium

29 %

Iron

18 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 2 servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 ¼ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Copper, Fibre, Omega-3, Vitamin B1, Vitamin C
Good source of  :
Iron
Excellent source of  :
Calcium, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, Vitamin K, Zinc
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 1
Meat and Alternatives 3 ½
Fats 3 ½

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again