A Decrease font size. A Reset font size. A Increase font size.

SUBSCRIBE
Food Swaps

FOOD SWAPS

Shopping List

SAVED RECIPES

GI Index

GI INDEX

Diabetes Risk Calculator

DIABETES RISK

Home / Recipes / Yellow rice salad with seeds, nuts and green herbs

Yellow rice salad with seeds, nuts and green herbs

Yellow rice salad with seeds, nuts and green herbs
Dinner

Low Gi Recipe Logo

SERVES:
6
DIFFICULTY:
Easy
PREP TIME:
30 minutes
COOK TIME:
25 minutes
FEATURED PRODUCT

Ingredients

  • 1 3/4 cups SunRice Low GI white rice
  • 1 tbsp Turmeric
  • 3 large Roma tomatoes, diced
  • 1/3 cup Diced red onion
  • 1/2 cup Mixed seeds (pumpkin and sunflower)
  • 3 tbsp Pine nuts
  • 1/3 cup Chopped raw pecans
  • 1/3 cup Currants
  • 4 Spring onions, sliced
  • 1 cup Chopped mixed fresh herbs (parsley, mint, basil)
  • 1/3 cup Olive oil
  • 1 tbsp Finely grated orange zest
  • 1/4 cup Fresh orange juice
+SAVE RECIPE / SHOPPING LIST
PRINT, DOWNLOAD, SHARE

Method

  • Cook rice according to instructions on-pack until al dente adding turmeric to the cooking water. When cooked, spread out in a thin layer on a large tray to cool.
  • When cold, put the rice in a large bowl with the tomatoes, red onion, pumpkin and sunflower seeds, pine nuts, pecans, currants, spring onion and green herbs.
  • To make the dressing whisk together the olive oil, orange zest and juice. Season to taste, pour over salad and lightly toss.

Notes

Energy per serve: 2210kJ
Gi estimate: Low

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Calories: 530kcal | Carbohydrates: 58g | Protein: 10g | Fat: 27g | Sodium: 21mg | Potassium: 546mg | Fiber: 5g
Swap It
Swap It

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

Try our Low GI Swap it tool
Translate »