Wild Rice Mango and Blueberry Salad

Wild Rice Mango and Blueberry Salad

This fresh and healthy dish from dietician Lucy Jackman is simple and quick to put together, making it the perfect mid-week dinner! Team it with some pan fried sea bass fillets, freshly seared tuna steak or delicious halloumi cheese for some added protein. 

 

Ingredients:

  • 1 cup (200g) Raw mixed brown basmati and wild rice

  • 1 x medium Red onion (diced) (100g)

  • 1 x small Red pepper (diced) (100g)

  • 200g Soya beans (fresh or frozen)

  • Handful of Fresh Mint Leaves (finely chopped)

  • ½ juice of a lemon

  • 1 x tablespoon of olive oil

  • 1 x whole ripe mango (cubed) (150g)

  • 80g Blueberries (fresh or frozen)

  • 40g Fresh Rocket  


Nutritional Info:

Per serving, serves 4

Energy (kcal): 334kcal

Total Fat (g): 9g

Saturated Fat (g): 1g

Carbohydrate (g): 51g

Protein (g): 13g

Method

  1. Cook wild rice as per packet instructions (I usually use a rice cooker in the microwave – just bung it in, turn it on and no rice stuck to the bottom of the sauce pan for washing up)! 

  2. Whilst the rice is cooking, finely dice the red onion and red pepper, add it to a hot pan with 5 x sprays to olive oil spray – cook until soft.

  3. If you are using frozen soya beans, gentle simmer for approximately 5 minutes, drain and run under cold water.

  4. Skin the mango and chop into cubes, finely chop the fresh mint leave.

  5. Then just chuck it all in a big bowl, give it a mix.

  6. Easy as that! Perfect summer salad!

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