Wild rice, pea, red and yellow tomato and orange salad recipe

  • Serves 4
  • 30 mins to prepare and 25 mins to cook
  • 218 calories / serving
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Heat the butter in a pan over a moderate heat, add the shallot and stir until soft. Add the long grain and wild rice and stir for 4 minutes, and then add the chicken stock and cook for 18 minutes or until cooked.

Meanwhile drain the chickpeas and add to another pan with the white wine vinegar and cook until nearly dry, add white wine and reduce by half. Drain the rice and add the chickpeas and leave to cool. Place mixture in bowl and add the tomatoes and peas.

Cut some thin strips from the orange for garnish, peel the orange and add the segments cut in half and add to mixture. Turn out and arrange on a plate or in a bowl and garnish with the orange peel.

  • Ingredients

  • 100g long grain & wild rice
  • 10g butter
  • 1 shallot, finely chopped
  • 450 ml chicken stock
  • 4tbsp dry white wine
  • 400g tin of chickpeas
  • 30ml white wine vinegar
  • handful of red & yellow cherry tomatoes, halved
  • handful of fresh or frozen garden peas
  • 1 large orange
  • Energy 920kj 218kcal 11%
  • Fat 5g 7%
  • Saturates 2g 9%
  • Sugars 4g 4%
  • Salt 1.4g 23%

of the reference intake
Carbohydrate 35.1g Protein 7.5g Fibre 5.3g


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