Nut and veg rice salad
Serves: 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
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
