Recipes · Italian · Salads
Insalata di Riso
One serving has 709 kcal and 25 g protein, and at least a fifth of a woman's daily need of thiamin (84%), manganese (81%), folate (63%), selenium (54%), phosphorus (53%) and vitamin A (51%). Ready in 40 minutes.
- Preparation: 25 min
- Cooking: 15 min
- Makes: 1 serving (333 g)
- Difficulty: Easy
- Diets: Gluten-free
- Contains: dairy, pork
Ingredients
- 90 g Rice, white, long-grain
- 40 g Ham, cooked
- 40 g Mozzarella, fresh
- 30 g Corn kernels, canned
- 30 g Peas, green, frozen
- 30 g Carrots, raw
- 15 g Olives, green
- 40 g Cherry tomatoes, raw
- 12 g Olive oil
- 5 g Vinegar, white
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Boil the rice in salted water until tender, then drain, rinse under cold water and drain again well.
- Blanch the peas and diced carrot in boiling water for 2-3 minutes until just tender; drain and cool.
- Dice the ham and mozzarella into small cubes.
- Toss the rice with the ham, mozzarella, corn, peas, carrot, olives and halved cherry tomatoes.
- Dress with the olive oil, vinegar, salt and pepper, and toss well.
- Chill for at least 30 minutes before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 709 kcal | 33% |
| Carbohydrates | 88.5 g | |
| Water | 185 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 25 g | 52% |
| Tryptophan | 0.36 g | |
| Threonine | 0.98 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.3 g | |
| Methionine | 0.53 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.87 g | |
| Valine | 1.3 g | |
| Histidine | 0.61 g | |
| Fat | 28.1 g | |
| Monounsaturated | 15.1 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 54.4 mg | |
| Calcium | 268 mg | 27% |
| Copper | 0.34 mg | 38% |
| Iron | 5.4 mg | 30% |
| Magnesium | 61.4 mg | 20% |
| Manganese | 1.4 mg | 81% |
| Phosphorus | 368 mg | 53% |
| Potassium | 543 mg | 12% |
| Selenium | 29.6 µg | 54% |
| Sodium | 1,069 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.92 mg | 84% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 6.5 mg | 46% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 251 µg | 63% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 66.3 mg | 16% |
| Vitamin A | 357 µg | 51% |
| Vitamin C | 20.2 mg | 27% |
| Vitamin D (D2 + D3) | 18 IU | 3% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 22.8 µg | 25% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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