Mushroom wild rice salad with pomegranate and spring onion
This is a lovely all-in-one dinner. The mushrooms cook with the rice in the oven, leaving you free to get on with something else. Stir through the punchy lemon and coriander dressing and top with crisp pomegranate seeds and peppery watercress for 3 of your 5-a-day.
Each serving provides 487 kcal, 14.5g protein, 70g carbohydrates (of which 14g sugars), 14.5g fat (of which 2.5g saturates), 9g fibre and 3.6g salt.
Ingredients
- 250g/9oz chestnut mushrooms, halved
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 1 unwaxed lemon, finely grated zest only
- 150g/5陆oz mix of brown basmati and wild rice, rinsed
- 375ml/13fl oz hot vegetable stock
- 1 pomegranate, seeds only
- 5 spring onions, finely chopped
- 100驳/3陆辞锄 watercress, roughly chopped
For the lemon and coriander dressing
- 2 tbsp extra virgin olive oil
- 15驳/陆辞锄 fresh coriander, roughly chopped
- 2 tbsp lemon juice
- sea salt and freshly ground black pepper
Method
Preheat the oven to 200C/180C Fan/Gas 6.
Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and cook for 1 hour.
Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside.
Stir the dressing, half the pomegranate seeds, half the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the remaining pomegranate seeds and spring onions. Serve immediately.
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