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Sprout, celery and wild rice salad recipe

Sprout, celery and wild rice salad recipe

8 ratings

Make this rice salad laden with fresh fruit and veg, for a delicious light meal that can be eaten for lunch or dinner. See method

  • Serves 8
  • 25 mins to prepare and 15 mins to cook
  • 232 calories / serving
  • Healthy
  • Vegetarian

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
White rice can always be swapped for brown (check cooking instructions for timings)

Each serving contains

  • 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

Method

  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.

See more Salad recipes 

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