Roast vege rice salad with sweet miso dressing

High in fibre, protein and iron, this is a flavoursome healthy meal for two serving all of your 5-a-day.

Serves: 2

Time to make: 30 mins

Ingredients

More weights & measures

2 cups chopped butternut pumpkin
2 red capsicums, cut into pieces
2 carrots, cut into chunks
1 tablespoon cumin
1 tablespoon olive oil
2 eggs
1 cup cooked brown rice

Dressing
2 tablespoons miso paste
2 tablespoons mirin
juice of 1 orange

Lemon yoghurt
½ cup plain low-fat yoghurt
1 tablespoon lemon juice
1 tablespoon zest of lemon

To serve
chilli flakes
2 tablespoons roughly chopped almonds
fresh coriandercilantroX

Instructions

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1 Preheat oven to 200°C. On an oven dish lined with baking paper, place veges. Sprinkle over cumin and olive oil, and toss to coat veges. Roast for 20-25 minutes, until golden and soft.

2 Meanwhile, in a saucepan of water, boil eggs for 6-7 minutes. Remove from pot and rinse under cold water. When cool enough to handle, peel and quarter.

3 In a small bowl, place dressing ingredients, mix well and set aside. In a separate bowl, place lemon yoghurt ingredients, mix well and set aside.

4 When vegetables are cooked, combine them with rice and toss through dressing. Add eggs and season with black pepper.

5 Serve salad topped with lemon yoghurt and garnished with chilli flakes, almonds and coriander.

Variations

Make it gluten free: Check cumin, miso and mirin are gluten free.

HFG tip

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Nutrition Info (per serve)

Calories 599 cal

Kilojoules 2510 kJ

Protein 22 g

Total fat 20 g

Saturated fat 4 g

Carbohydrates 75 g

Sugar 34 g

Dietary fibre 12 g

Sodium 630 mg

Calcium 310 mg

Iron 5.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

First published: Apr 2018

One comment on Roast vege rice salad with sweet miso dressing

Ann Glamuzina November 26, 2021 at 3:41 pm #

The lemon yoghurt dressing is also nice on grilled fish and chicken – we had some dressing left over and used it on our next meal and were very happy with the result.

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