Recipes

Jewelled Wild Rice Salad

Jewelled Wild Rice Salad

With sugar and spice, these healthy Christmas delicacies are truly so nice! With minimal sugar and fat and fewer added calories than traditional holiday  sweet and savoury treats, these healthier festive options will satisfy the fussiest of guests. By using familiar flavours while minimising the additional sugars and any other nasty’s these healthy Christmas food options are great to make with little ones as well and easy to wrap up as yummy edible gifts for family and friends. Most of the ingredients used can be found on the Saaraketha Organics website which (thank goodness) offers the convenience of home delivery during this hectic time of year!

We start off with a savoury option of a  jewelled wild rice salad with cucumber adding crunch and pomegranate bringing colour, this vibrant rice salad pairs perfectly with roast, barbecued chicken or grilled fish.

 

INGREDIENTS

1 tablespoon extra virgin olive oil

1 brown onion, finely chopped

3 garlic cloves, crushed

1 cup Pachchaperumal or your choice or heirloom rice

1 cup salt-reduced chicken or vegetable stock

400g diced tomatoes

1/3 cup sultanas

1/3 cup kalamata olive wedges

2 tablespoons pine nuts, toasted

1 cucumber, halved lengthways, sliced

2 tablespoons roughly chopped pistachio kernels

1/2 pomegranate, seeds removed (see notes)

1/2 cup fresh coriander sprigs

Handful of broccoli and cauliflower

 

METHOD

          Step 1
Heat the oil in a large saucepan over medium-high heat. Add onion and garlic. Cook, stirring, for 5 minutes or until softened. Add rice. Stir to coat.

          Step 2
Add stock, 1/4 cup water and tomatoes. Bring to the boil. Reduce heat to medium-low add broccoli and cauliflower. Cover. Simmer for 12 minutes or until rice is almost tender. Remove from heat. Stir in the sultanas. Stand, covered, for 10 minutes.

          Step 3
Fluff rice with a fork to separate grains. Toss through olives and pine nuts. Transfer rice mixture to a serving dish. Top with cucumber, pistachios, pomegranate and coriander. Serve.

 

NUTRITIONAL INFORMATION

 Energy 1227KJ

Fat total 11G

Saturated fat 1.3G

Fibre 1.3G

Protein 5.9G

Cholesterol 1MG

Sodium 254MG

Carbohydrates (TOTAL) 41.4G

Posted by Saaraketha Organics

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