Wild Rice, Broad Bean and Walnut Salad

Walnuts are a rich source of the plant-based omega-3 fatty acid called alpha-linolenic acid.


Serves 2
adults
363
Kcals
per serving

20 Mins
prep

45 Mins
cooking

Recipe
feedback

Your Name (required)

Your Email (required)

Your Feedback (required)

Any feedback we receive may be used on our social media or other channels but we won’t publish your name.

Ingredients

Wild rice (or red or brown rice)   (80g)
Broad beans frozen  (50g)
1 clove garlic, minced  (6g)
2 large spring onions, sliced  (20g)
4 medium radishes, sliced  (16g)
2 small sticks celery, chopped  (30g)
spinach, chopped  (50g)
1 small avocado peeled, de-stoned and cubed  (100g)
Walnuts, chopped  (20g)
2 tsp olive oil
1 tsp lemon juice
Pinch of salt
Pinch of ground black pepper

Method

  1. Bring a medium-sized pan of water to the boil and add the wild rice. Cook for approximately 40 minutes until the grains have popped. (If using red or brown rice, adjust the cooking times according to packet instructions.)
  2. While the rice is cooking, prepare the vegetables and walnuts.
  3. Warm a small non-stick frying pan over medium heat and gently toast the walnuts for a few minutes, stirring occasionally. Keep a close eye on the pan as walnuts burn easily.
  4. When the rice has five minutes left to cook, add the frozen broad beans to the rice.
  5. Drain the rice and broad beans in a colander and run under cold water to cool.
  6. Add the rice, beans, vegetables and walnuts to a large mixing bowl and stir in the olive oil and lemon juice until well mixed.
  7. Season with salt and pepper.
  8. Serve in two salad bowls or on plates.
Back

Nutritional information per serving

363kCal, 1508kJ
11.1g
20.6g
3.4g
33.7g
3.4g
6.3g
58mg

© The Vegetarian Society