Mango, avocado and chickpea rice salad

Total Time
0:45
Prep
0:20
Cook
0:25
Serves
4
Difficulty
Moderate
This flavourful salad is perfect for warm summer evenings. And it uses avocados and olive oil, to healthy-fat heroes
Ingredients
  • Chick Peas, cooked
    1 can(s), large, drained, drained and rinsed
  • Calorie controlled cooking spray
    4 spray(s)
  • White basmati rice, dry
    75 g
  • Wild rice, dry
    75 g
  • Mango
    1 ½ medium, peeled, stone removed, and flesh diced
  • Red onion(s)
    1 small, thinly sliced
  • Watercress
    80 g
  • Spinach
    1 portion(s)
  • Rocket
    1 portion(s)
  • Avocado pear
    1 medium, peeled, seed removed and flesh sliced
  • Cumin seeds
    ½ teaspoons, level
  • Olive Oil
    2 teaspoons
  • Lime Juice, Fresh
    1 teaspoons
  • Coriander, fresh
    4 tablespoons, 3 tbsp finely chopped, 1 tbsp roughly chopped for garnish
  • Root Ginger
    1 inch slice(s), grated
Instructions
  1. Preheat the oven to 200C, fan 180C, gas mark 6. Pat the chickpeas dry using kitchen paper. Put them in a bowl, mist with cooking spray and season, then toss to combine. Put the chickpeas in a roasting tin, in a single layer, and roast for 20 minutes, until they’re golden and slightly crisp. Set aside to cool.
  2. Meanwhile, put the rice in a medium pan and cover with 300ml water. Bring to the boil and then reduce the heat to low, cover and simmer for 10 minutes. Turn off the heat and leave covered for another 10 minutes. Spread the rice out on a large baking sheet and chill in the fridge.
  3. To make the dressing, toast the cumin seeds in a small frying pan over a medium-high heat for 2-3 minutes, until aromatic. Lightly crush using a pestle and mortar or the end of a rolling pin. Whisk together the oil and the lime juice, then stir in the coriander, ginger and crushed cumin seeds.
  4. Combine the chilled rice, roasted chickpeas, mango and onion in a large bowl, then pour over the dressing and toss to coat. Arrange the salad leaves on plates and top with the rice mixture. Add the avocado and serve garnished with the remaining coriander.

Start eating better than ever!