Name: Rice salad with shallot dressing
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2
Ingredients: 85g (3oz) basmati and wild rice; Homemade or reduced-salt vegetable stock; 250g (8oz) cooked peeled beetroot diced; 410g can black beans or borlotti beans drained and rinsed; 1 tbsp chopped fresh parsley; 1 tsp chopped fresh dill; For the dressing; 100g (3½ oz) fat free thick set yoghurt such as skyr (fat-free Icelandic yoghurt) or Greek; ¼ tsp English mustard powder; 1 garlic clove crushed; 2 shallots peeled and finely diced; 2 tsp cider vinegar; 2 tbsp skimmed milk; 1 tsp honey

Meal type: Main meal, Side dish

Serves: 2

Preparation time: 15 minutes

Cooking time: 10 minutes

Cook the rice in vegetable stock until just tender. Drain well and put in a bowl to cool.
Beat together all the dressing ingredients and set aside for 10 minutes.
When the rice has cooled, stir in the beetroot, beans and chopped herbs. Serve with the shallot dressing.

Cook’s tips

The salad will keep covered in the fridge for 3–4 days. Store dressing separately.
It is delicious served in wholemeal flatbreads with flaked grilled salmon or spooned into roasted pepper halves.
The salad is also good served warm. Simply cover and heat in the microwave for one minute.

Energy 1587kJ 376kcal 19%

Carbs 63.9g -

Fat 2g Low 3%

Saturates 0.5g Low 3%

Sugar 19.8g Low 22%

Salt 1.2g Low 20%

% = an adult's reference intake

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Ingredients

85g (3oz) basmati and wild rice

Homemade or reduced-salt vegetable stock

250g (8oz) cooked, peeled beetroot, diced

410g can black beans or borlotti beans, drained and rinsed

1 tbsp chopped fresh parsley

1 tsp chopped fresh dill

For the dressing

100g (3½ oz) fat free thick set yoghurt, such as skyr (fat-free Icelandic yoghurt) or Greek

¼ tsp English mustard powder

1 garlic clove, crushed

2 shallots, peeled and finely diced

2 tsp cider vinegar

2 tbsp skimmed milk

1 tsp honey

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Rice salad with shallot dressing

Cook’s tips

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

Cauliflower and chickpea burgers

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