Your Recipe

Greek Brown Rice Salad

Ingrédient Quantité Calories
Citron 58g 17kcal
Maïs 75.7g 65kcal
Concombre 150g 24kcal
Fromage feta 170g 451kcal
Riz brun à grains moyens cuit 202g 226kcal
Ail 6g 9kcal
Huile d'olive 14g 124kcal
Origan séché 3g 8kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 52g 17kcal
Menthe verte séchée 1.88g 5kcal
Tomates cerises, crues 149g 27kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides égouttés 164g 228kcal

Recipe Instructions:

Ingredients
1 cup brown rice prepared
1 cup chickpeas drained and rinsed
1 cup cherry tomatoes roasted or fresh see below for directions on roasting
1 cup cucumber diced
1/2 cup scallions minced
1/2 cup corn fresh, frozen, leftover grilled, etc.
1/4 cup feta cheese crumbled
1/2 cup kalamata olives
1 Zest and juice of lemon
1 tablespoon extra virgin olive oil
1 tablespoon dried oregano
1 tablespoon dried mint
2 cloves garlic grated
Salt and pepper to taste
Instructions
If you'd like to roast your tomatoes, cut them in half and layer on a sheet pan. Drizzle in olive oil and some salt and pepper, then roast in the oven at 400 for 30 minutes.
In a medium bowl, combine brown rice with tomatoes, chickpeas, cucumber, scallions, corn, feta and olives.
Stir in lemon juice, zest, olive oil, oregano, mint, garlic, salt and pepper.
Check for seasoning and adjust accordingly. Serve and enjoy!

Valeurs nutritives
Taille des portions 261 g | ml
Quantité par portion 300
1255
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 15g 19%
Gras saturés 6.4g 32%
Sodium 595mg 26%
Total des glucides 33g 12%
Fibres alimentaires 5.8g 21%
Sucre 5.1g
Protéine 12g 24%
Vitamine D 0.2mcg 1%
Calcium 278mg 21%
Fer 2.3mg 13%
Potassium 393mg 8%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 82.527 mcg 9%
Thiamine [B1] 0.2 mg 17%
Riboflavine [B2] 0.426 mg 33%
Niacine [B3] 1.902 mg 12%
Acide pantothénique [B5] 0.935 mg 19%
Vitamine B6 0.423 mg 25%
Cobalamine [B12] 0.718 mcg 0%
Floate [B9] 65.69 mcg 0%
Vitamine C 18.095 mg 20%
Vitamine D 0.17 mcg 1%
Vitamine E 1.157 mg 8%
Vitamine K 45.014 mcg 38%
Bétaïne 0.114 mg 0%
Choline 17.725 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 32.7 g 12%
Sugars 5.1 g 10%
Fibres alimentaires 5.8 g 21%
Carbohydrate 20.8 g 0%
Glucides nets 27.5g
acides aminés
nutriment Quantité DV
Alanine 0.561 g 0%
Arginine 0.645 g 0%
Acide aspartique 0.943 g 0%
Cystéine 0.101 g 0%
Acide glutamique 2.21 g 0%
Glycine 0.283 g 0%
Histidine 0.313 g 0%
Isoleucine 0.575 g 0%
Leucine 1.014 g 0%
Lysine 0.828 g 0%
Méthionine 0.244 g 0%
Phénylalanine 0.567 g 0%
Proline 0.861 g 0%
Sérine 0.769 g 0%
Thréonine 0.481 g 0%
Tryptophane 0.143 g 0%
Tyrosine 0.446 g 0%
Valine 0.717 g 0%
Minéraux
nutriment Quantité DV
Calcium 277.98 mg 21%
Cuivre 0.24 mg 26%
Fluorure 1.34 mcg 0%
Fer 2.3 mg 13%
Magnésium 65.92 mg 16%
Manganèse 1.16 mg 50%
Phosphore 263.58 mg 21%
Potassium 392.84 mg 8%
Sélénium 8.25 mcg 15%
Sodium 595.39 mg 26%
Zinc 2.13 mg 19%
autres
nutriment Quantité DV
Eau 198.522 g 0%
Cendres 3.468 g 0%