Sprout, celery and wild rice salad recipe

  • Serves 8
  • 25 mins to prepare and 15 mins to cook
  • 232 calories / serving
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Make this rice salad laden with fresh fruit and veg, for a delicious light meal that can be eaten for lunch or dinner.

  1. Bring a pan of lightly salted water to the boil and cook the rice for 12-15 minutes until tender. Drain and refresh with cold water. Set aside. Place the apples into a large bowl with the lemon juice and toss well.
  2. Heat the oil in a large heavy based frying pan and cook the shredded sprouts over a high heat for 2-3 minutes until just softened. Remove from the heat. Add the rice to the apples and toss well, then add the sprouts, celery, pomegranate seeds, chilli, herbs and poppy seeds and toss well to mix.  
  3. Place the dressing ingredients into a screw top jar and shake vigorously to mix. Pour over the salad and toss again to mix. Season generously with salt and freshly ground black pepper and toss again. Serve with roasted or griddled meat and a simple green salad.

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  • Ingredients

  • 225g (8oz) wild and white rice
  • 2 red apples, cored, quartered and roughly sliced
  • 1 lemon, zested and juiced
  • 1 tbsp olive oil
  • 225g (8oz) brussel sprouts, trimmed and finely shredded
  • 3 sticks celery, trimmed and finely sliced
  • 2 pomegranates, seeds scooped out
  • 1/2-1 red chilli, deseeded and finely chopped
  • 2 tbsp parsley, chopped
  • 2 tbsp thyme leaves
  • 2 tbsp chives, chopped
  • 2 tbsp mint, chopped
  • 1 tbsp poppy seeds
  • For the dressing

  • 1 lemon, juiced
  • 6 tbsp olive oil
  • 2 tsp Dijon mustard
  • Energy 970kj 232kcal 12%
  • Fat 18g 25%
  • Saturates 2g 12%
  • Sugars 8g 8%
  • Salt 0.1g 2%

of the reference intake
Carbohydrate 29.9g Protein 7.5g Fibre 4.7g

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