Brown Rice and Pomegranate Salad

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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

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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.

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Recipe adapted from Plenty cookbook by Yotam Ottolenghi

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