Wild Rice Salad with Summer Vegetables

Wild Rice Salad with Summer Vegetables
Fat 42%Carbs 48%Protein 10%
Percent Calories

1 plate of wild rice salad with summer vegetables contains 661 Calories. The macronutrient breakdown is 48% carbs, 42% fat, and 10% protein. This is a good source of protein (31% of your Daily Value), fiber (58% of your Daily Value), and potassium (30% of your Daily Value).

Makes
4 plate
Prep Time
20 minutes
Cook Time
45 minutes

Ingredients

Directions

  1. Preheat the oven to 390°F.
  2. Bring 1 3/4 cups of water to a boil in a pot, add the brown rice, and let it simmer for 10 minutes. Then add the black rice and simmer for another 25-30 minutes, or cook according to package instructions.
  3. Cut the vegetables and mix them in a large bowl with 2-3 tbsp olive oil and 1/2 tsp sea salt. Place the vegetables on a baking paper-lined tray and roast in the oven for about 25 minutes, tossing after 10 minutes.
  4. Cut the onions into rings and sauté in 2 tbsp olive oil in a pan over medium heat for 5 minutes.
  5. Toast the sunflower seeds in a pan over medium heat until golden brown and fragrant.
  6. Chop the parsley and dice the feta cheese.
  7. Combine the cooked rice, roasted vegetables, onion rings, parsley, feta cheese, and lemon juice in a large bowl. Garnish with sunflower seeds and extra parsley before serving.

Nutrition Facts

For 1 plate of wild rice salad with summer vegetables (634g)

NutrientValue%DV
Calories661
Fats32g 41%
Saturated fats9g 43%
Trans fats0g
Cholesterol33mg 11%
Sodium702mg 31%
Carbs82g 30%
Net carbs65g
Fiber16g 58%
Sugar21g
Protein17g
Calcium290mg 29%
Iron4mg 48%
Potassium1404mg 30%
Vitamin D0.1μg 1%
Vitamins and Minerals
Alpha carotene2178μg
Beta carotene7023μg
Caffeine0mg
Choline61mg 11%
Copper0.4mg 49%
Fluoride4μg
Folate (B9)181μg 45%
Lycopene1158μg
Magnesium173mg 41%
Manganese3mg 121%
Niacin7mg 43%
Pantothenic acid3mg 51%
Phosphorus476mg 68%
Retinol47μg
Riboflavin (B2)1mg 49%
Selenium22μg 41%
Theobromine0mg
Thiamine1mg 53%
Vitamin A IU13919IU
Vitamin A735μg 82%
Vitamin B121μg 26%
Vitamin B61mg 93%
Vitamin C117mg 130%
Vitamin D IU6IU
Vitamin D20μg
Vitamin D30.1μg
Vitamin E8mg 56%
Vitamin K282μg 235%
Zinc3mg 32%
Sugars
Sugar21g
Sucrose4g
Glucose7g
Fructose7g
Lactose0g
Maltose0g
Galactose0g
Starch1g
Fats
Saturated fats9g 43%
Monounsaturated fats16g
Polyunsaturated fats5g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.3g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.1g
Tyrosine1g
Valine1g

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