Health

Mediterranean Basmati Salad

basmati-salad RecipeLeigh Beisch

Ingredients

  • 2 sun-dried tomatoes, packed without oil
  • 1/4 cup hot water
  • 1 1/4 cups uncooked basmati rice
  • 2 cups water
  • 1/2 teaspoon salt
  • 2/3 cup (2.5 ounces) feta cheese, crumbled
  • 2 tablespoons dried currants
  • 2 tablespoons chopped fresh mint
  • 1 tablespoon olive oil
  • 1/4 teaspoon black pepper
  • 2 tablespoons pine nuts, toasted

Preparation

Combine tomatoes and water in a small bowl; let stand 10 minutes. Drain and chop; set aside.

Place rice in a large bowl; cover with water to 2 inches above rice. Soak 30 minutes; stirring occasionally. Drain and rinse.

Combine rice and 2 cups water in a small saucepan; stir in salt. Bring to a boil over medium-high heat, stirring frequently. Boil 5 minutes or until water level falls just below rice. Cover, reduce heat to low, and cook 10 minutes. Remove from heat; let stand, covered, 10 minutes.

Spoon rice into a bowl; cool completely and fluff with a fork. Stir in tomatoes, feta, and next 4 ingredients (through pepper); toss well to combine. Sprinkle with pine nuts.

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  • Yield: serves 4 (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving:358
Calories from fat:29%
Fat per serving:11.7g
Saturated fat per serving:4.8g
Monounsaturated fat per serving:4.7g
Polyunsaturated fat per serving:1.7g
Protein per serving:10g
Carbohydrates per serving:57g
Fiber per serving:1g
Cholesterol per serving:22mg
Iron per serving:1mg
Sodium per serving:609mg
Calcium per serving:142mg

Good to Know

This healthy dish works as a light lunch or a side dish. Mediterranean salads are light and fresh and full of healthy unsaturated fats and fiber.

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