Nutty rice salad
This is a really tasty salad full of texture and flavour. Kids will love it and it’s a great way of getting a good dose of veges into them.
Instructions
Place pine nuts in a pan, stir over heat until lightly-browned, remove from pan and cool.
Combine rice, pine nuts and the remaining ingredients in a bowl and mix well.
Salad can be made 3 hours ahead.
Angela Keil
- Recipe by:
- Healthy Food Guide reader recipe
First published July 2005
Recipe Information
Portions: 6
Time to make: 30 minutes
- Vegetarian
Ingredients
- 1/4 cup pine nuts
- 3 cups cooked brown rice (takes about 30 minutes)
- 1 carrot, chopped
- 1 red pepper, deseeded and chopped
- 1 apple, chopped
- 200g small mushrooms, sliced
- 310g can corn kernels, drained
- 2 tablespoons lemon juice
- 2 tablespoons sweet fruit chutney
- 1 tablespoon oil (any mild-tasting oil)
- 2 tablespoons curry powder (or to taste)
Nutrition Information
| per serve | |
|---|---|
| Energy |
1170
kJ
(282 Cals) |
| Protein | 7.1g |
| Fat - saturated |
7.4g
1.1g |
| Carbohydrates - sugars |
44.1g
10.7g |
| Dietary Fibre | 5.7g |
| Sodium | 178mg |
| Calcium | 19mg |
| Iron | 2.1mg |
| * NS: Not specified | |
HFG Tip
ANGELA SAYS: “This is a salad I am always asked to do whenever my family has a get-together. I have been making it for the past 17 years. I recommend cooking Sunrise brown rice and using Cerebos sweet fruit chutney. I also use a dark red apple and drizzle the lemon juice on top until I assemble the whole salad. Almonds or cashew nuts can be substituted for pine nuts."
