Nut and veg rice salad
Reviewed by our expert panelServes: 4
Time to make: 25 mins
Total cost: $15.60 / $3.90 per serve
(at time of publication)
Ingredients
- 1 ¼ cups rice
- 400g can chickpeas, drained, rinsed
- 2 cups diced vegetables such as capsicums, spring onion, cucumber
- 1 red onion, finely chopped
- ⅓ cup oil-free sun-dried tomatoes, chopped
- ⅓ cup cashew nuts
- ⅓ cup dates or apricots
- 75g feta cheese, cubed
- Dressing
- 3 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- 1 teaspoon garlic purée
- ¼ cup orange juice
- 3 tablespoons chopped fresh parsley
Instructions
1 Cook rice until tender. Place in a large serving bowl. Add chickpeas, chopped vegetables, nuts and fruit and mix together. Add feta and mix lightly.
2 Mix all dressing ingredients together and pour over rice. Toss lightly and serve.
Nutrition Info (per serve)
-
Calories 571cal
-
Kilojoules 2390kJ
-
Protein 16g
-
Total fat 21g
-
–Saturated fat 7g
-
Carbohydrates 85g
-
–Sugars 18g
-
Dietary fibre 7g
-
Sodium 460mg
-
Calcium 190mg
-
Iron 3.5mg
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.
Photographer: Wendy Fenwick
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
