Mediterranean Rice Salad with Vegetables

Mediterranean Diet - Diet and Healthy

This colorful Mediterranean rice salad is a great summertime dish. I used fresh zucchini, carrots, and bell peppers, but you can add any vegetable you like. Replace rice with couscous, farro, or barley, if you prefer.

Mediterranean Rice Salad with Vegetables

Brief

Prep 20 mins

Cook: 23 mins

Total: 43 mins

Servings: 4

Yield: 4 servings

Mediterranean Rice Salad with Vegetables

Ingredients

4 cups water

2 cups uncooked white rice

2 tablespoons extra-virgin olive oil

divided

1 teaspoon herb salt

1 tablespoon chopped capers

1 sprig fresh parsley

chopped

½ lemon

zested

3 zucchini

peeled and grated

2 carrots

peeled and grated

½ yellow bell pepper

cut into cubes

½ red bell pepper

cut into cubes

1 lemon

juiced

salt to taste

Pan-Seared Scallops with Pepper and Onions in Anchovy Oil

Diet and Healthy

Directions

Step 1

Bring water and rice to a boil in a saucepan. Reduce heat to medium-low cover and simmer until rice is tender and liquid has been absorbed 18 to 20 minutes. Remove from heat and pour enough cold water on top of the cooked rice to cover it. Stir to cool. Drain well; transfer rice into a bowl. Stir in 1 tablespoon olive oil and season with herb salt.

Step 2

Mix capers parsley and lemon zest in a small bowl; add to rice. Mix in zucchini carrots yellow bell pepper and red bell pepper. Season with remaining 1 tablespoon olive oil lemon juice and salt.

Nutritional Information

Mediterranean Rice Salad with Vegetables

Servings Per Recipe:4

Calories: 455

% Daily Value *

Protein: 9.7g 19%

Carbohydrates: 87.9g 28%

Dietary Fiber: 5.8g 23%

Sugars: 5.4g

Fat: 8g 12%

Saturated Fat: 1.2g 6%

Vitamin A Iu: 6563.1IU 131%

Niacin Equivalents: 7.1mg 55%

Vitamin B6: 0.6mg 40%

Vitamin C: 119.2mg 199%

Folate: 288.1mcg 72%

Calcium: 101mg 10%

Iron: 5.5mg 30%

Magnesium: 66.7mg 24%

Potassium: 756.7mg 21%

Sodium: 385.2mg 15%

Thiamin: 0.7mg 70%

Calories From Fat: 71.7

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.