Estimated Nutrition (whole recipe, rough)
Counts 14 of 17 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Wild Rice | 1 cup cooked (164g) | 166 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Apple | 1 medium (182g) | 95 |
| Grape | 1/2 cup (76g) | 62 |
| Orange | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Chives | 1 tbsp (3g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Salad | not in our table | 0 |
| Brazil Nut | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- FOR THE SALAD:
- 300 gm wild rice, soaked for 2 hours
- 300 gm brown rice, perhaps "Sunbrown Quick"
- 400 gm brazil nuts
- 2 lrg handfuls baby spinach
- 1 lrg Spanish onion
- 4 tbl currants
- 1 x granny smith apple, cut into matchsticks
- 3 tbl parsley, chopped
- 3 tbl coriander, chopped
- 3 tbl fresh chives, chopped
- FOR THE DRESSING:
- 2 tbl white wine vinegar
- 2 tbl lemon juice
- 6 tbl olive oil
- zest and juice of 1 orange
- salt and freshly ground pepper
- =
Directions
Toast the nuts in the oven at 190c. for 10 minutes, or alternatively in the microwave on "high" until golden.
Bring a large pot of water to the boil and salt generously.
Add the wild rice and the brown rice to the boiling water and simmer until tender, about 15-20 minutes.
Drain the rice and transfer to a large bowl.
Add the spinach to the hot rice and allow the heat of the rice to wilt the spinach.
Add the Spanish onion, currants, apple sticks, chopped nuts and herbs and mix well with the rice mixture.
Mix the dressing ingredients together with a whisk until emulsified and pour over the rice, mixing well while the rice is still warm.
Garnish with the large nuts and serve either warm or at room temperature.