Roast tomato, feta and pine nut rice salad
Discover a delightful Roast Tomato, Feta, and Pine Nut Rice Salad that's perfect for any meal. This healthy and flavorful dish features roasted cherry tomatoes, red onion, and garlic, combined with fluffy white rice, tangy feta cheese, and crunchy pine nuts. Garnished with fresh parsley, it's a nutritious and tasty option for lunch or dinner. Ready in just under 45 minutes, this easy recipe is sure to impress!
- 10 Jun 2024
- Cook time 20 min
- Prep time 15 min
- 8 Servings
- 9 Ingredients
This roast tomato, feta, and pine nut rice salad is a delightful fusion of flavors that combines the sweetness of roasted tomatoes, the creaminess of feta cheese, and the crunchiness of pine nuts, all brought together with the freshness of parsley. Perfect for a light meal or a side dish, this recipe is both nutritious and satisfying.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Cut the cherry tomatoes in half.
- Thinly slice the red onion.
3. Roast the Vegetables:
- Spread the halved cherry tomatoes and sliced red onion on a baking tray.
- Spray lightly with cooking spray oil.
- Mince the garlic cloves and sprinkle over the tomatoes and onions.
- Sprinkle 1 teaspoon of sugar evenly over the vegetables.
- Roast in the preheated oven for 20-25 minutes until the tomatoes are soft and slightly caramelized, and the onions are tender.
- Rinse the white rice under cold water until the water runs clear.
- In a medium saucepan, combine the rice with 2 cups of water (adjust according to package instructions if needed).
- Bring to a boil over medium heat. Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes until the rice is cooked and the water is absorbed.
- Remove from heat and let the rice cool slightly.
- While the rice is cooking, place a small skillet over medium heat.
- Add the pine nuts and toast them, stirring frequently, for about 3-5 minutes until they are golden brown. Be careful not to burn them.
- Remove from heat and set aside.
- Roughly chop the fresh parsley.
- In a large mixing bowl, combine the cooked rice, roasted tomatoes, and onions.
- Crumble the feta cheese into the bowl.
- Add the toasted pine nuts and chopped parsley.
- Toss everything together gently to ensure all ingredients are well combined.
- Serve the salad warm or cold, as desired. It makes a great side dish or a light main course.
Tips:
- For a deeper flavor, roast the cherry tomatoes until they are slightly caramelized.
- You can toast the pine nuts in a dry skillet for a few minutes to enhance their nutty flavor.
- Freshly chopped parsley added at the end will keep its vibrant green color and fresh taste.
- Let the rice cool slightly before combining it with the other ingredients, to prevent the feta from melting.
- Feel free to add a drizzle of olive oil and a squeeze of lemon juice for extra freshness.
With its rich blend of textures and flavors, this roast tomato, feta, and pine nut rice salad is sure to become a favorite. Easy to prepare and full of nutritious ingredients, it’s a versatile dish that can be enjoyed warm or cold, making it perfect for any occasion.
| Nutrition Facts | |
|---|---|
| Serving Size | 110 grams |
| Energy | |
| Calories 200kcal | 8% |
| Protein | |
| Protein 5g | 3% |
| Carbohydrates | |
| Carbohydrates 30g | 8% |
| Fiber 1.73g | 5% |
| Sugar 3.27g | 3% |
| Fat | |
| Fat 7g | 8% |
| Saturated 1.67g | 6% |
| Cholesterol 8mg | - |
| Vitamins | |
| Vitamin A 45ug | 5% |
| Choline 12mg | 2% |
| Vitamin B1 0.23mg | 20% |
| Vitamin B2 0.13mg | 10% |
| Vitamin B3 1.93mg | 12% |
| Vitamin B6 0.17mg | 10% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 0.16ug | 7% |
| Vitamin C 12mg | 14% |
| Vitamin E 0.94mg | 6% |
| Vitamin K 66ug | 53% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.20mg | 0% |
| Iron, Fe 2.06mg | 19% |
| Magnesium, Mg 36mg | 8% |
| Phosphorus, P 130mg | 10% |
| Potassium, K 250mg | 7% |
| Selenium, Se 6ug | 11% |
| Sodium, Na 110mg | 8% |
| Zinc, Zn 1.17mg | 11% |
| Water | |
| Water 70g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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