Monday October 30, 2023
3 minutes to read
Recipe by Vegetables.co.nz, a not-for-profit organization
Ingredients
- 2 cups cooked brown rice
- 2 spring onions sliced
- 1 green or red capsicum, diced
- 1 stalk celery, finely chopped
- 1 carrot, finely diced
- 1 x 227g can pineapple pieces, drained (keep the juice) and chopped
- 1/2 cup toasted cashew nuts or peanuts
- 1/4 cup chopped fresh coriander or parsley
- 1/2 cup sultanas (optional)
- 1/4 pumpkin seeds (optional)
Dressing:
- 3/4 cup pineapple juice (add water if necessary)
- 1/4 cup olive oil
- 1 Tbsp low sodium soy sauce
- 1-2 gloves garlic, crushed
- 1 tsp freshly crushed ginger
Instructions
- Place cooked rice in a large bowl, add spring onions, capsicum, celery, carrot, pineapple and sultanas.
- Mix the dressing ingredients together in a screw top jar (shake well).
- Add dressing, and toss through rice salad.
Sprinkle with seeds, nuts and herbs to serve.
Nutrition Information Panel
| Per Serving [4 Serves] | |
| Energy | 571.37kcal |
| Protein | 11.23g |
| Total fat | 11.15g |
| Carbohydrates | 110.92g |
| Fibre | 6.71g |
| Sugar | 30.5g |
| Sodium | 33.28mg |
Did you know that sultanas are rich in essential nutrients and minerals such as iron, magnesium, calcium and copper.
If you would like to know more about the health benefits of copper, we suggest reading Copper: Heart, Hair and Skin Health.
