Brown Rice and Pomegranate Salad

DSC_0008

This brown rice and pomegranate salad is the first recipe I have made from my new cookbook Plenty by Yotam Ottolenghi (a gift from my lovely aunt Louise!). It is very light and fresh tasting, and it would pair well with a wide variety of other dishes. Like many other grain salads, this recipe also makes for great lunches for the next day.

High levels of fibre and antioxidants make pomegranates a great addition to meals, but the seeds can be a bit tricky to remove (I have sprayed myself in the face more than once while trying to free the seeds). Watch this video by BBC Good Food for tips on how to remove pomegranate seeds with maximum success and minimal mess.  http://www.bbcgoodfood.com/technique/how-remove-pomegranate-seeds

Recipe Analysis for 1 Serving:

Calories (kcal) 340.7
Fat (g) 23.3
Saturated Fat (g) 5.3
Sodium (mg) 265.4
Fibre (g) 3.5
Sugar (g) 8.9
Protein (g) 6.3

Food Groups Per Serving:

Vegetables and Fruit – 2.0
Grain Products – 0.5
Milk and Alternatives – 0.5
Meat and Alternatives – 0.5

_______________________________________________________________________________________

Brown Rice and Pomegranate Salad

Makes 4 servings

Ingredients:

3/4 cup brown rice

6 medium celery stalks, chopped

1/4 cup roasted pecans, coarsely chopped

1/2 cup feta cheese, crumbled

1/4 cup olive oil

3 tbsp red wine vinegar

2 cloves garlic, minced

2/3 tsp allspice

3 tbsp fresh dill, chopped

1/4 cup fresh parsley, chopped

seeds from 1 large pomegranate

black pepper to taste

Directions:

  1. Place brown rice in a medium saucepan with 1 1/2 cups water. Bring to a boil, then reduce temperature and simmer for 35-40 minutes until rice is tender but chewy
  2. Transfer rice to a mixing bowl and add in celery, olive oil, vinegar, garlic, allspice and black pepper.
  3. Prior to serving add in feta cheese, roasted pecans, and fresh herbs.
  4. Mix well. Adjust seasonings to taste.

__________________________________________________________________________________

Recipe adapted from Plenty cookbook by Yotam Ottolenghi

Advertisements

Curried Quinoa and Collard Green Wraps

 DSC_0187

 Collard greens are nutrient rich members of the cabbage family. They are also closely related to, but much less well known than kale. Collard greens can be purchased year round, but they are best from January to April. Can’t find collard greens at your local grocery store? Try the local farmer’s market as these vegetables can be grown locally.

Recipe Analysis:

Nutrients per serving:

Calories (kcal) 299.3
Fat (g) 11.5
Saturated Fat (g) 1.4
Sodium (mg) 62.8
Potassium (mg) 814.7
Carbohydrate (g) 42.4
Fibre (g) 9.2
Sugar (g) 4.8
Protein (g) 9.8
Calcium (mg) 96.6
Iron (mg) 4.0

Food groups per serving:

Vegetables and Fruit 2.0
Grain Products 1.8
Meat and Alternatives 0.2
Milk and Alternatives 0.0

_____________________________________________________________________________________

Curried Quinoa and Collard Green Wraps

Makes ~ 4 servings

Ingredients:

2 cups water

1 cup quinoa

1/4 cup dried currants

2 tbsp. curry paste (I used mild)

1 cup carrot, shredded

1 cup beet, shredded

2 tbsp apple cider vinegar

4 large collard green leaves, washed and large stems removed

1 avocado, pitted and cut into thin wedges

1/2 sliced almonds, toasted

Directions:

  1. Bring water to a boil. Stir in quinoa, currants, and curry paste.
  2. Reduce heat to low-medium and allow quinoa to cook for about 15 minutes (or until water is absorbed). Remove from heat and fluff with a fork. Set aside.
  3. Mix shredded carrot and beet together with apple cider vinegar in a medium bowl.
  4. To Assemble: Place a collard green on a cutting board. Spoon quinoa mixture along the bottom edge, then top with carrot and beet slaw, avocado slices and toasted almonds. Lift bottom edge over filling, then roll toward the centre. Fold in sides, then continue rolling into a tight log. Set seam-side down on a platter. Repeat with remaining ingredients. Slice rolls in half to serve.

_____________________________________________________________________________________

Recipe adapted from: http://www.chatelaine.com/recipe/stovetop-cooking-method/quinoa-and-collard-green-wraps/