Mediterranean Vegetable Rice Salad
Mediterranean Vegetable Rice Salad brings cool, citrusy notes with lemon juice and zest balanced by briny capers and fresh parsley. Tender rice is tossed with crisp zucchini, carrots, and peppers for a refreshing mix of textures. Serve it chilled or at room temperature for picnics, potlucks, or light lunches when you want something bright and satisfying.
- Prep20 mins
- Cook23 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Mediterranean Vegetable Rice Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 37 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 80
- Heart Health
- 38
- Metabolic
- 57
- Digestive
- 42
- Inflammatory
- 33
- Performance
- 58
- General Wellness
- 1
Bring water and rice to a boil in a saucepan.
- 2
Reduce the heat to medium-low, cover, and simmer until the rice is tender and the liquid is absorbed, 18 to 20 minutes.
- 3
Remove from the heat and pour enough cold water over the cooked rice to cover it.
- 4
Stir to cool.
- 5
Drain well and transfer the rice to a bowl.
- 6
Stir in 1 tablespoon olive oil and season with herb salt.
- 7
Mix capers, parsley, and lemon zest in a small bowl; add to the rice.
- 8
Mix in zucchini, carrots, yellow bell pepper, and red bell pepper.
- 9
Season with the remaining 1 tablespoon olive oil, lemon juice, and salt.
- Calories 510.58 kcal High 26%
- Protein 9.96 g Moderate 20%
- Carbohydrate 104.98 g 38%
- Total Fat 6.6 g Moderate 8%
- Saturated Fat 0.93 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 195.08 mg Moderate 8%
- Dietary Fiber 8.59 g Good Source 31%
- Total Sugars 16.56 g --
- Added Sugars 9.96 g Moderate 20%
- Calcium 85.62 mg Low Source 7%
- Iron 3.74 mg Good Source 21%
- Potassium 551.37 mg Moderate 12%
- Vitamin A 24.72 mcg Low Source 3%
- Vitamin C 39.41 mg Good Source 44%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Wheat 🌾
- Gluten
About This Recipe
Mediterranean Vegetable Rice Salad is made with 12 ingredients and serves 4. It takes about 43 mins and is rated easy. Key ingredients include Capers, Carrot, Extra Virgin Olive Oil, and Fresh Parsley. Each serving provides about 510.58 kcal, and is a good source of fiber.
Recipe Questions
- What is Mediterranean Vegetable Rice Salad made of?
- The main ingredients are Capers, Carrot, Extra-Virgin Olive Oil, Fresh Parsley, Lemon. The full list of 12 is above.
- How long does it take to make Mediterranean Vegetable Rice Salad?
- About 43 mins in total: 20 mins to prepare and 23 mins to cook.
- How many calories are in one serving?
- One serving provides about 510.58 kcal. The full nutrition breakdown is above.
- Is Mediterranean Vegetable Rice Salad easy to make?
- This recipe is rated easy, with 12 ingredients and 9 steps.
- Is Mediterranean Vegetable Rice Salad healthy?
- Mediterranean Vegetable Rice Salad has an easyChef Pro health score of 57/100. Per serving, it provides 510.58 calories and 9.96 g of protein, or 20% of the Daily Value. It is a good source of dietary fiber, iron and vitamin C. Worth noting per serving: sodium at 195.08 mg (8% of the Daily Value) and added sugars at 9.96 g (20% of the Daily Value). It contains Citrus, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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