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Scandinavian Rice Salad

:  May/June 1995

Your rating: None Average: 5 (1 vote)

Serve this Scandinavian-inspired salad for lunch on the patio, accompanied by some good rye bread or rye crisps.


Scandinavian Rice Salad Recipe

Makes: 4 servings, a generous 1 cup each

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2/3 cups water
  • 1 cup brown basmati or brown Texmati rice
  • 3/4 teaspoon salt, divided
  • 1 cup cooked green peas
  • 1/3 small English cucumber, cut in half lengthwise and thinly sliced (1 cup)
  • 1/4 cup chopped fresh dill
  • 1/4 cup sliced scallions, (2 scallions)
  • 1/3 cup chopped smoked salmon, (2 ounces)
  • 1/2 cup nonfat plain yogurt
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons freshly grated lemon zest
  • 1 tablespoon lemon juice
  • 1/2 teaspoon freshly ground pepper

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Preparation

  1. Bring water to a boil in a saucepan. Stir in rice and 1/2 teaspoon of the salt, reduce heat to maintain a gentle simmer and cover pan tightly. Cook until the rice is tender and has absorbed the water, 30 to 40 minutes. Rinse the rice under cold water until cool.
  2. Combine the rice with peas, cucumber, dill, scallions and smoked salmon in a serving bowl.
  3. Whisk together yogurt, oil, lemon zest and juice, pepper and remaining 1/4 teaspoon salt In a small bowl,; pour over the salad and stir to combine.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate up to 1 hour ahead.

Nutrition

Per serving: 269 calories; 9 g fat ( 1 g sat , 6 g mono ); 3 mg cholesterol; 41 g carbohydrates; 9 g protein; 5 g fiber; 576 mg sodium; 141 mg potassium.

Nutrition Bonus: Vitamin A (22% daily value), Vitamin C (19% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1/2 lean meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Everyday favorites
Make ahead instructions
Type of Dish
Main dish, fish/seafood
Salad, main dish
Salad, side/appetizer
Side dish, grain
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
4
Main Ingredient
Fish
Ethnic/Regional
Scandinavian
Meal/Course
Lunch
Dinner

Health & Diet Considerations
Low cholesterol
Low saturated fat
Heart healthy
High fiber
Gluten free
Season
Spring
Summer
Fall
Winter
Holiday
July 4th
Labor Day
Memorial Day
Publication
May/June 1995
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