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Everyday Rice Salad

Ali Segersten (author)
Everyday Rice Salad

This simple salad can be used as a base recipe to create many variations according to what you have on hand. In the springtime, try replacing the tofu with chopped hardboiled egg, diced radishes, and fresh dill. Use sea salt in place of the tamari. In the summertime when an abundance of fresh vegetables are available, add diced red bell peppers, blanched green beans, chopped kale, and chopped sugar snap peas. Sometimes I like to sprinkle the salad with toasted sunflower seeds just before serving.

Ingredients

Tofu

1 pounds extra firm tofu cut into 1-inch cubes
2 tablespoons wheat-free tamari
3 teaspoons extra virgin olive oil

Salad

5 cups cooked short grain brown rice
1 cups frozen peas
2 large carrots diced
3 green onions sliced into thin rounds
1 cups chopped parsley
2 tablespoons freshly squeezed lemon juice
2 tablespoons extra virgin olive oil
2 tablespoons wheat-free tamari

Nutrition Facts

Per serving Recipe serves 6

Calories from
  • Protein 18%
  • Net carbs 48%
  • Fat 34%
Full nutrition facts
Macros
Energy & Macronutrients
Calories
337kcal
Protein
14.2g
Total Carbohydrates
44.6g
Dietary Fiber
5.4g
Net Carbs
39.2g
Total Sugars
2.4g
Sucrose
1.1g
Glucose
0.08g
Fructose
0.12g
Maltose
0.02g
Total Fat
12.3g
Saturated Fat
1.9g
Monounsaturated Fat
6.5g
Polyunsaturated Fat
3.3g
Sodium
708mg
Vitamins
Water-Soluble Vitamins
Vitamin C
20.8mg
Thiamin (B1)
0.28mg
Riboflavin (B2)
0.11mg
Niacin (B3)
3.4mg
Pantothenic Acid (B5)
1.5mg
Vitamin B6
0.37mg
Folate (B9)
48.8µg
Choline
37.8mg
Fat-Soluble Vitamins
Vitamin E (Alpha-Tocopherol)
1.1mg
Vitamin K1 (Phylloquinone)
192µg
Minerals
Minerals
Calcium
257mg
Iron
3.8mg
Magnesium
116mg
Phosphorus
253mg
Potassium
375mg
Zinc
2.2mg
Copper
0.35mg
Manganese
2.5mg
Selenium
10.4µg
Fluoride
0.07µg
Amino Acids
Essential Amino Acids
Histidine
0.34g
Isoleucine
0.65g
Leucine
1.1g
Lysine
0.71g
Methionine
0.22g
Phenylalanine
0.69g
Threonine
0.6g
Tryptophan
0.19g
Valine
0.74g
Non-Essential Amino Acids
Alanine
0.7g
Arginine
1.1g
Aspartic Acid
1.5g
Cystine
0.09g
Glutamic Acid
2.7g
Glycine
0.62g
Proline
0.82g
Serine
0.76g
Tyrosine
0.53g
Fatty Acids
Monounsaturated Fatty Acids
Oleic Acid (18:1 cis)
6.3g
Omega-3 Fatty Acids
ALA (18:3 n-3)
0.28g
Omega-6 Fatty Acids
Linoleic Acid (LA)
3g
Other
Carotenoids
Alpha-Carotene
85.7µg
Beta-Carotene
1016µg
Beta-Cryptoxanthin
0.2µg
Lutein + Zeaxanthin
1173µg
Lycopene
0.02µg
Plant Sterols (Phytosterols)
Phytosterols
15.4mg
Other Compounds
Betaine
0.02mg