Mango, avocado & chickpea rice salad

7
Total Time
45 min
Prep
20 min
Cook
25 min
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

1½ 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!