Jewelled Wild Rice Salad
- Recipes
- 23 Jun, 2020
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
METHOD
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
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
- extra virgin olive oil - 1 tablespoon
- organic onion - 1 finely chopped
- garlic - 3 cloves crushed
- Organic Pachchaperumal or your choice of organic heirloom rice - 1 cup
- salt-reduced chicken or vegetable stock - 1 cup
- diced organic tomatoes - 400g
- sultanas - 1/3 cup
- kalamata olive wedges - 1/3 cup
- pine nuts - 2 tablespoons toasted
- organic cucumber - 1 halved lengthways, sliced
- roughly chopped pistachio kernels - 2 tablespoons
- pomegranate - 1/2 seeds removed (see notes)
- fresh organic coriander sprigs - 1/2 cup
- organic broccoli and organic cauliflower - Handful
METHOD
- 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.
- 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.
- 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