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Mediterranean grain salad
Calories: 624* | protein: 21.4g | carbs: 53.8g | total fat: 32.3g | fibre: 14.1g
*Approximate nutritional information calculated from Xyris Foodworks Software.
Ingredients
- 800g four bean mix, no added salt
- 1 cup brown rice, uncooked
- ¼ cup pepitas
- ¼ cup sunflower seeds
- 4 spring onion stalks
- 1 cup of coriander or parsley
- 1 large capsicum
- 200g rocket
- ½ cup extra virgin olive oil
- ½ cup lemon juice
- 2 garlic cloves, minced
- 200g danish feta
Method
- Rinse brown rice in a sieve before adding to a medium pot with 1.5 cups of hot water. Allow to cook on low without the lid in order to achieve a chewy texture and set aside to cool once cooked.
- Rinse four bean mix to reduce the methane content and add to a large salad bowl.
- Finely dice capsicum, cucumber, rocket, spring onion, and coriander (or parsley) and add to bowl.
- Add in pepitas and sunflower seeds.
- For the dressing, add olive oil, lemon juice and garlic to a jar and shake until well incorporated before mixing in.
- Mix in brown rice and crumble feta over salad. Incorporate well and enjoy!
All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.