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Fruity rice salad
This nutritious salad can be served hot or cold and is ideal for a buffet or barbecue.
What you need
- 225 g long grain brown rice, rinsed well
- 450 ml unsweetened apple juice
- 450 ml water
- 1 red pepper, cored de-seeded and diced
- 1 orange, peeled and cut into segments
- 1/2 bunch salad onions, trimmed and chopped
- 50 g seedless raisins
- for the dressing
- 300 ml olive oil
- 2 tsp wholegrain mustard
- 6 tsp white wine vinegar
- 3 tsp fresh parsley, finely chopped
- 1 dash freshly ground black pepper
Method
Put the rice in a pan with the apple juice and water. Bring to the boil. Reduce heat, cover and simmer for 15-20 min or until rice is just tender and the liquid has been absorbed into the rice.
Stir in the red pepper, orange, onions and raisins. Mix well.
Place all the dressing ingredients into a screw-top jar. Shake together well. Pour over the rice salad. Toss well.
Serve either hot or cold.
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Preparation 15 minutes Cook 15 minutes Total 30 minutes -
Energy 923 kcal/serving Fat 16.1 g/serving Carbohydrates 288.26 g/serving Glycaemic Index 57 Glycaemic Load 41.73 
Serving suggestion
Garnish with a little orange zest and finely chopped fresh parsley.
Cook's tip
Add any left-over meat or hard-boiled egg.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 3864 | 892 | 10475 | 8350 |
| Energy (kcal) | 923 | 213 | 2500 | 2000 |
| Protein (g) | 5.95 | 1.37 | ||
| Carbohydrate (g) | 73.1 | 16.9 | 345 | 275 |
| Fat (g) | 69.8 | 16.1 | 95 | 70 |
| Fat (saturated) (g) | 9.52 | 2.20 | ||
| Fibre (g) | 4.14 | 0.95 | ||
| Sodium (mg) | 71.2 | 16.4 | ||
| Salt (equivalent) (g) | 0.18 | 0.04 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 121 | 28.1 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.42 | 0.10 | 2 |
| Vitamin C (mg) | 53.6 | 12.4 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 9.10 | 2.10 | 10 |
| Zinc (mg) | 1.44 | 0.33 | 15 |
| Calcium (mg) | 58.5 | 13.5 | 800 |
| Folate (mcg) | 34.5 | 7.96 | 200 |
| Iron (mg) | 2.32 | 0.54 | 14 |
| Magnesium (mg) | 101 | 23.5 | 300 |
| Niacin (mg) | 3.34 | 0.77 | 18 |
| Pantothenic acid (mg) | 1.01 | 0.23 | 6 |
| Riboflavin (mg) | 0.11 | 0.03 | 1.6 |
| Phosphorous (mg) | 230 | 53.2 | 800 |
| Thiamin (mg) | 0.31 | 0.07 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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