Your Recipe

Greek Brown Rice Salad

Ingredient Amount Calories
Lemon 58g 17kcal
Corn 75.7g 65kcal
Cucumber 150g 24kcal
Cheese feta 170g 451kcal
Rice brown medium-grain cooked 202g 226kcal
Garlic 6g 9kcal
Olive oil 14g 124kcal
Oregano dried 3g 8kcal
Onions, spring or scallions (includes tops and bulb), raw 52g 17kcal
Spearmint dried 1.88g 5kcal
Tomatoes, Cherry, Raw 149g 27kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids 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!

Nutrition Facts
Portion Size 261 g | ml
Amount Per Portion 300
1255
kcal
kilojoules
% Daily Value *
Total Fat 15g 19%
Saturated Fat 6.4g 32%
Sodium 595mg 26%
Total Carbohydrate 33g 12%
Dietary Fiber 5.8g 21%
Sugar 5.1g
Protein 12g 24%
Vitamin D 0.2mcg 1%
Calcium 278mg 21%
Iron 2.3mg 13%
Potassium 393mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 82.527 mcg 9%
Thiamin [B1] 0.2 mg 17%
Riboflavin [B2] 0.426 mg 33%
Niacin [B3] 1.902 mg 12%
Pantothenic acid [B5] 0.935 mg 19%
Vitamin B6 0.423 mg 25%
Cobalamin [B12] 0.718 mcg 0%
Floate [B9] 65.69 mcg 0%
Vitamin C 18.095 mg 20%
Vitamin D 0.17 mcg 1%
Vitamin E 1.157 mg 8%
Vitamin K 45.014 mcg 38%
Betaine 0.114 mg 0%
Choline 17.725 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 32.7 g 12%
Sugars 5.1 g 10%
Dietary fiber 5.8 g 21%
Carbohydrate 20.8 g 0%
Net carbs 27.5g
Aminoacids
Nutrient Amount DV
Alanine 0.561 g 0%
Arginine 0.645 g 0%
Aspartic acid 0.943 g 0%
Cysteine 0.101 g 0%
Glutamic acid 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%
Methionine 0.244 g 0%
Phenylalanine 0.567 g 0%
Proline 0.861 g 0%
Serine 0.769 g 0%
Threonine 0.481 g 0%
Tryptophan 0.143 g 0%
Tyrosine 0.446 g 0%
Valine 0.717 g 0%
Minerals
Nutrient Amount DV
Calcium 277.98 mg 21%
Copper 0.24 mg 26%
Fluoride 1.34 mcg 0%
Iron 2.3 mg 13%
Magnesium 65.92 mg 16%
Manganese 1.16 mg 50%
Phosphorus 263.58 mg 21%
Potassium 392.84 mg 8%
Selenium 8.25 mcg 15%
Sodium 595.39 mg 26%
Zinc 2.13 mg 19%
Other
Nutrient Amount DV
Water 198.522 g 0%
Ash 3.468 g 0%