A colourful dish that's packed with flavour and comprises 3 of your 5 A DAY
40 minutes
Serves 4
Recipe by: World Cancer Research Fund | cancer and nutrition experts
This recipe proves that salads really aren’t boring. It’s got colour, flavour, crunch and bite. And it’s super-healthy too!
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Recipe by: World Cancer Research Fund | cancer and nutrition experts
This recipe proves that salads really aren’t boring. It’s got colour, flavour, crunch and bite. And it’s super-healthy too!
Share
Rate
Print
Share
Rate
1 rating(s)
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Ingredients
1 x 400g can chickpeas, drained
Light cooking spray oil, olive oil
150g wild rice with basmati or
long grain rice
1 teaspoon ground cumin
120g mixed salad leaves
20cm cucumber, diced
1 red or yellow pepper, sliced
4 spring onions, finely sliced
80g pomegranate seeds
For the dressing:
4 tablespoons white wine vinegar
2 tablespoons olive oil
1/2 orange, juice only
CALORIES: 249
FAT: 9.8g
5 A DAY: 3
SALT: 0.1g
SUGAR: 7.5g
Method
Preheat the oven to 210°C/Fan 190°C.
To make the roasted chickpeas, rinse the chickpeas under cool running water. Pat them dry with a clean tea towel or paper kitchen roll. Then spread them evenly over a lined baking tray and coat with spray oil. Gently toss to ensure they’re evenly coated, before roasting for 20–30 minutes – gently toss again after 10 minutes to evenly cook.
Meanwhile, cook the rice according to packet instructions – there’s no need to add salt to the cooking water. Drain and allow to cool before assembling the salad.
Once the chickpeas are golden and slightly crispy, remove them from the oven, sprinkle over the ground cumin, and toss.
Add the dressing ingredients to a tight-sealing pot such as a Tupperware pot or jam jar. Put the lid on securely and shake vigorously.
Mix the salad leaves with the rice and the other vegetables. Then add the dressing and mix again.
Top with the roasted chickpeas and pomegranate, and serve.
As well as a tasty main meal, this salad will make the perfect side to accompany the other recipes in our Alfresco Dining cookbook.