Your body will thank you after eating this salad. Nestled on a base of brown rice, which has more vitamins, minerals and antioxidants than white rice, and quinoa, a great source of protein and fibre, are an abundance of green vegies – broad beans, peas, sugar snap peas, broccoli and fennel. Drizzled with a herbed caper lemon dressing, this Mediterranean power bowl is packed with goodness.
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1 cup fresh flat-leaf parsley leaves
1 cup fresh mint leaves
1 clove garlic, crushed
1½ tablespoons baby capers
⅓ cup (80ml) lemon juice
⅓ cup (80ml) extra virgin olive oil
1 cup (150g) frozen broad beans
150 grams sugar snap peas, trimmed, halved lengthways
1 cup (120g) frozen peas
2 x 250g (8oz) packets microwave brown rice and quinoa blend
1 medium head broccoli (350g), cut into florets
1 large fennel bulb (550g), shaved
1.For the dressing, process parsley, mint, garlic, capers, lemon juice, oil and 1 tablespoon water in a small food processor until combined and smooth; season to taste.
2.Cook broad beans, sugar snaps and peas in a medium saucepan of boiling water for 1 minute. Drain then refresh in iced water; drain well. Peel and discard skins from broad beans.
3.Heat rice and quinoa blend according to packet directions. Transfer to a large bowl; fluff with a fork.
4.Process broccoli until finely chopped and resembling rice grains; squeeze in a clean tea towel to remove excess liquid. 5.Add peas, broad beans and broccoli ‘rice’ to rice blend in bowl with fennel and dressing; season to taste, toss gently to combine.
Any leftover salad will make a tasty work lunch for the next day. Add some flaked, hot smoked trout or crumbled fetta for variety.