Wild rice salad with tomatoes and chillies

    1 hour 30 minutes

    Wild rice is not a rice at all, but rather a tall aquatic grass that grows in Japan, China and the Great Lakes region of North America.

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    Serves: 4 

    • 1 tablespoon olive oil
    • 1 medium onion, finely diced
    • 2⁄3 cup (105g) wild rice
    • 1⁄2 cup (90g) long–grain rice
    • 400 ml vegetable stock
    • 8 pickled hot green chillies, drained
    • 4 roma tomatoes, cored and thinly sliced
    • 150 g rocket
    • 250 g bocconcini
    • pesto vinaigrette
    • 3 tablespoons olive oil
    • 3 tablespoons red wine vinegar
    • 2 tablespoons sun–dried tomato pesto
    • salt and freshly ground black pepper

    Preparation:1hour  ›  Cook:30min  ›  Ready in:1hour30min 

    1. Heat oil in a saucepan and sweat onion until transparent. Stir in wild rice and long–grain rice. Add stock and bring to a boil, uncovered. Cover pan; cook over low heat 15 to 20 minutes or until all liquid is absorbed. The rice should be light and fluffy with steam holes on the surface. Turn off heat, let stand, covered, 5 minutes. Remove pan from heat, uncover and let cool. Loosen grains occasionally with a fork.
    2. Remove seeds from 4 chillies; slice into rounds. Keep remaining chillies whole.
    3. To make pesto vinaigrette, whisk oil, vinegar, pesto, salt and pepper in a large bowl. Carefully fold in cooked rice, chopped chilies and tomatoes.
    4. Divide rocket leaves among plates. Spoon rice salad onto plates. Add bocconcini. Garnish with whole chillies.

    health guide

    Wild rice contains more protein than rice does and is richer in lysine, the amino acid that is lacking in most grains. Amino acids are essential for human growth and function.

    wild rice salad with shallots and lettuce

    Prepare rice mixture as described in the main recipe, omitting the onion; let cool. Heat 2 tablespoons olive oil in a nonstick pan, add 300g whole peeled shallots and 1⁄2 cup (125 ml) dry red wine. Cook, covered,10 minutes. Uncover and cook until wine has almost evaporated. * Stir in 2 tablespoons balsamic vinegar, 2 tablespoons olive oil, 1 teaspoon chopped fresh rosemary leaves and salt and pepper to taste. Let cool. Stir in rice. Line a platter with cos lettuce leaves. Top with rice salad.

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