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Wild Rice Salad with Summer Vegetables⏱ 65 min total
Recipes

Wild Rice Salad with Summer Vegetables

Per 1 serving · 634 g · 13 ingredients

Calories
661
33%
of a 2,000 cal day
  • Protein
    17g
    10% of calories
  • Carbs
    82g
    48% of calories
  • Fat
    32g
    42% of calories
Portion

At a glance

One serving of Wild Rice Salad with Summer Vegetables (634 g) has 661 calories, with 17 g of protein, 82 g of carbohydrates and 32 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (34% DV), dietary fiber (58% DV) and Vitamin A (82% DV). Keep an eye on sodium and saturated fat, which provide 30% and 43% of the daily value.

Per 100 g
104cal
low energy density
Protein per 100 cal
2.6g
Net carbs
66g
carbs minus fiber
Fiber
16g
21 g sugar

High in

20%+ of the daily value

  • Protein34%
  • Dietary fiber58%
  • Vitamin A82%
  • Vitamin C130%
  • Vitamin E50%
  • Vitamin K235%

Good source of

10–19% of the daily value

  • Choline11%

Watch

20%+ of the daily value

  • Sodium30%
  • Saturated fat43%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 45 min
  1. 1

    Preheat the oven to 390°F.

  2. 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. 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. 4

    Cut the onions into rings and sauté in 2 tbsp olive oil in a pan over medium heat for 5 minutes.

  5. 5

    Toast the sunflower seeds in a pan over medium heat until golden brown and fragrant.

  6. 6

    Chop the parsley and dice the feta cheese.

  7. 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.

Vitamins & minerals

Amounts for 1 serving (634 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A734 μg
82%
Vitamin C117 mg
130%
Vitamin D0.1 μg
1%
Vitamin E8 mg
50%
Vitamin K282 μg
235%
Thiamine1 mg
42%
Riboflavin (B2)1 mg
49%
Niacin7 mg
42%
Vitamin B61 mg
88%
Folate (B9)182 μg
45%
Vitamin B121 μg
26%
Pantothenic acid3 mg
61%
Choline61 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium289 mg
29%
Iron4 mg
46%
Potassium1,422 mg
30%
Magnesium155 mg
37%
Phosphorus520 mg
74%
Zinc3 mg
32%
Copper1 mg
56%
Manganese3 mg
121%
Selenium25 μg
45%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene2,178 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene7,021 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose7 g—
Galactose0 g—
Glucose7 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene1,158 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats15 g—
Phenylalanine1 g—
Polyunsaturated fats6 g—
Proline1 g—
Retinol47 μg—
Serine1 g—
Starch1 g—
Sucrose4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 661 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 125min
    Walking (3.5 mph)
  • 79min
    Cycling (moderate)
  • 55min
    Running (6 mph)
  • 93min
    Swimming laps

Common questions

How many calories are in Wild Rice Salad with Summer Vegetables?

One serving of Wild Rice Salad with Summer Vegetables (1 serving) has 661 calories, which works out to 104 calories per 100 g. That is about 33% of a 2,000-calorie day.

Are Wild Rice Salad with Summer Vegetables high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Wild Rice Salad with Summer Vegetables keto-friendly?

It is hard to fit into a strict keto diet. One serving has 66 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Wild Rice Salad with Summer Vegetables?

701 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Wild Rice Salad with Summer Vegetables?

21 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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