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
Total cost: $10.80 / $5.40 per serve
(at time of publication)
Ingredients
- 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 coriander
Instructions
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
This recipe is from our Weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meals for two, for under $97. Just grab your shopping list and get dinner done!
Nutrition Info (per serve)
-
Calories 599cal
-
Kilojoules 2510kJ
-
Protein 22g
-
Total fat 20g
-
–Saturated fat 4g
-
Carbohydrates 75g
-
–Sugars 34g
-
Dietary fibre 12g
-
Sodium 630mg
-
Calcium 310mg
-
Iron 5.5mg
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: Bryce Carleton
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.
One comment on Roast vege rice salad with sweet miso dressing
Leave a Reply
You must be logged in to post a comment.
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.