Mediterannean Rice Salad

10 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), or other legumes, drained and rinsed 330 mL
130 g feta cheese, light, cut into small dices
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 [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

Net Carbs

29 g

Protein

12 g

Vitamin A

16 %

Vitamin C

13 %

Calcium

15 %

Iron

12 %

Claims

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

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

10 Reviews (10 with rating only ) 100% would make this recipe again