Aunt Rose’s Rice Artichoke Salad

Aunt Rose’s Rice Artichoke Salad 🥗

History:
Aunt Rose’s Rice Artichoke Salad is a delightful dish that has been a family favorite for generations. It’s believed to have originated in the Mediterranean region, where artichokes and rice are common ingredients. Over time, it has been passed down through the family, and each generation has added their own unique twist to this refreshing and satisfying salad. It’s a beloved recipe that brings back memories of family gatherings and delicious meals.

Components:

• Long-Grain White Rice: Approximately 2 cups of cooked rice.
• Canned Artichoke Hearts: 1 can (14 ounces) of artichoke hearts, drained and chopped.
• Cherry Tomatoes: 1 cup of cherry tomatoes, halved.
• Cucumber: 1 cucumber, diced.
• Red Onion: 1 small red onion, finely chopped.
• Black Olives: 1/2 cup of pitted black olives, sliced.
• Feta Cheese: 1/2 cup of crumbled feta cheese.
• Fresh Parsley: 1/4 cup of fresh parsley, finely chopped.

Dressing:

• Olive Oil: 1/4 cup of extra virgin olive oil.
• Lemon Juice: Juice of 1 lemon.
• Garlic: 2 cloves of garlic, minced.
• Dijon Mustard: 1 tablespoon of Dijon mustard.
• Salt and Pepper: To taste.

Steps to Prepare:

1. Cook the Rice:

   • Cook the rice according to the package instructions until it’s tender and fluffy. Allow it to cool to room temperature.

2. Prepare the Dressing:

   • In a small bowl, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper. This will be your delicious dressing.

3. Combine the Salad Ingredients:

   • In a large mixing bowl, combine the cooked and cooled rice, chopped artichoke hearts, halved cherry tomatoes, diced cucumber, finely chopped red onion, sliced black olives, crumbled feta cheese, and chopped fresh parsley.

4. Dress the Salad:

   • Pour the prepared dressing over the salad ingredients.

5. Toss and Chill:

   • Gently toss all the ingredients together, ensuring they are well coated with the dressing.
   • Cover the bowl with plastic wrap and refrigerate for at least an hour to allow the flavors to meld and the salad to chill.

6. Serve:

   • Before serving, give the salad a quick stir to recombine the flavors.
   • You can garnish it with additional fresh parsley or feta cheese if desired.

Time Needed:

• Preparation Time: Approximately 20-25 minutes
• Chilling Time: At least 1 hour (to allow the flavors to meld)
• Total Time: About 1 hour and 25 minutes

Aunt Rose’s Rice Artichoke Salad is not only a delicious and refreshing side dish but also a nostalgic family favorite that’s perfect for gatherings, picnics, or a quick and healthy meal. Enjoy! 🥗😋

Certainly, here are the nutrition facts and some health information for Aunt Rose’s Rice Artichoke Salad:

Nutrition Facts (Approximate values per serving):

• Serving Size: 1 cup of prepared salad
• Calories: 200-250 calories
• Total Fat: 10-12 grams
  • Saturated Fat: 3-4 grams
• Cholesterol: 10-15 milligrams
• Sodium: 350-400 milligrams
• Total Carbohydrates: 20-25 grams
  • Dietary Fiber: 3-4 grams
  • Sugars: 2-3 grams
• Protein: 6-8 grams

Health Information:

1. Low in Calories: Aunt Rose’s Rice Artichoke Salad is relatively low in calories, making it a great option for those looking to manage their calorie intake.

2. Healthy Fats: The salad includes heart-healthy fats from olive oil and the olives, which provide monounsaturated fats, known for their positive impact on heart health.

3. Fiber: With fiber from the vegetables and whole grain rice, this salad can contribute to a healthy digestive system and help you feel full and satisfied.

4. Protein: The salad contains a moderate amount of protein, which is essential for muscle maintenance and overall health.

5. Vitamins and Minerals: The vegetables in the salad, including artichokes, tomatoes, cucumbers, and parsley, provide essential vitamins and minerals, such as vitamin C, vitamin K, and potassium.

6. Antioxidants: Artichokes, olives, and tomatoes are rich in antioxidants, which can help protect your cells from damage and reduce the risk of chronic diseases.

7. Low in Added Sugars: This salad is naturally low in added sugars, making it a healthier choice for those monitoring their sugar intake.

8. Feta Cheese: While feta cheese adds a delightful flavor to the salad, it’s also a source of calcium and protein. However, it’s important to consume it in moderation due to its higher fat content.

9. Gluten-Free Option: If you use gluten-free rice, this salad can be suitable for those with gluten sensitivities or celiac disease.

10. Hydration: Cucumbers have a high water content, contributing to hydration.

As with any recipe, portion sizes and individual dietary needs may vary, so it’s important to consider your specific dietary requirements when including Aunt Rose’s Rice Artichoke Salad in your meal plan. Overall, it’s a delicious and relatively healthy dish that offers a variety of nutrients and flavors. Enjoy! 🥗😊