(Gluten free, option for nut and milk free)
Wild rice is a wonderfully balanced food source, providing a healthy mix of carbohydrates, protein and fibre. What’s more, it’s also relatively low in calories.
One micronutrient abundant in wild rice is manganese, an antioxidant that plays a role in keeping the mitochondria in your cells healthy. Manganese has also been shown to play a role in maintaining a healthy metabolism.
Wild rice is a good choice for people with coeliac disease, since it is gluten free.
- Olive oil, for cooking
- 400g tin chickpeas, rinsed and drained
- 1 cup wild rice, well rinsed
- 100g baby spinach
- 2 large handfuls of rocket
- 1 handful of mint leaves
- 4 spring onions thinly sliced
- zest of 1 lemon
- 100g feta, crumbled (dairy free options available for milk free recipe)
- 1/3 cup of toasted pumpkin seeds
- 1/3 cup of almonds (can omit if required)
- 60ml (4 tablespoons) extra virgin olive oil
- 45ml (3 tablespoons) lemon juice
- 2.5ml (1/2 teaspoon) basil
- 15ml (1 tablespoon) honey
- salt and freshly ground black pepper, to taste
- Cook the rice as per pack instructions. The grains need to be tender but with some bite.
- Rinse under cold water and drain well. Set aside to air-dry for about 10 minutes.
- In the meanwhile, heat 1 tablespoon olive oil in a non-stick pan. Add the chickpeas and toast over a high heat until crispy and golden. Season lightly with salt and pepper.
- Chop the spinach, rocket and mint fine (almost shredded).
- In a large mixing bowl, combine the rice, chickpeas, chopped greens, spring onions, lemon zest and feta. Add half the toasted nuts and seeds.
- For the dressing, place all the ingredients in a bowl and whisk to combine. Pour the dressing over the salad and toss to coat. Tip the salad onto a serving platter and finish with the remaining nuts and seeds.
- Serve at room temperature. Serves 6 as a side dish