Wild Rice, Broad Bean & Artichoke Heart Salad
This healthy and nutritious salad is a meal in itself. It’s got the wonderful earthy flavour of the wild rice, the waxy broad beans, the soft artichokes, and the crunch of the snow peas. My classic favourite flavour combination sings a sweet melody in this dish: lemon and lime with salt and olive oil. Don’t be fooled by the simplicity as it works with everything else going on in this dish. I just love the fluoro green colour of the broad beans contrasting with the black of the wild rice. Visually this salad is gorgeous.
Brown rice is underestimated as a wonderful health food. Brown and white rice have similar number of calories, carbohydrates and protein. The differences lie in processing and nutritional content. When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. For white rice, the next layers underneath the husk (the bran layer and the germ) are removed also, leaving mostly the starchy endosperm. Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. One cup (195g) of cooked long-grain brown rice contains 84mg of magnesium while one cup of white rice contains 19mg.
(Serves 4 people as main)
- 1 cup long-grain brown rice
- ¼ cup wild rice
- 2 cups filtered water
- 2 cups broad beans (40 pods) you can use edamame beans (fresh soya beans)
- 2 cups snow peas, sliced
- ½ cup pinenuts, toasted or raw
- 10 artichoke hearts, sliced into quarters or sixths
- 2 lemons, juiced (approx ó cup)
- 2 limes, juiced (approx . cup)
- 1–2 tsp good salt, to taste
- ½ cup olive oil
Combine brown and wild rice with the water and boil for 5 minutes. Reduce heat and simmer for 15 minutes. Turn off and allow to ‘steep’ for a further 5 minutes. When cooked, cool with cold water, strain and place aside. Meanwhile, shell the broad beans and steam for 1–2 minutes (no longer) until they are fluoro green! Cool in water. Once cool, peel the outer (tough) skin off. Split at one end and ‘pop’ the bright green bean out.
Steam the snow peas for 1–2 minutes or until bright green and crunchy.
Cool in water, drain, then slice on an angle into thin strips.
Combine ingredients for the dressing in a jar and mix thoroughly.
Toss all ingredients in a bowl with the dressing and serve.