Mediterannean Rice Salad

13 Reviews
91% would make this recipe again

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Preparation : 10 min Cooking : 15 min Standing : 1 h
270 calories/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 [optional]
1 pinch salt [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 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

per 1 serving (220 g)

Amount

% 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

Net Carbs

29 g

Protein

6 g

Vitamin A

11 %

Vitamin C

13 %

Calcium

4 %

Iron

12 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables ½
Meat and Alternatives ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

13 Reviews (13 with rating only) 91% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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