Wild Rice, Charred Broccolini and Egg Salad
Wild Rice, Charred Broccolini and Egg Salad
- Preparation time 45 mins
- Serves 4 people
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Is there anything better for lunch than a home-made, healthy salad? Probably not. Especially when you have a recipe as good as this one.
Packed full of all the good stuff - wild rice, broccolini, avocado, almonds, pomegranates and radishes this really is the ultimate summer salad.
Then, when it comes to adding that protein power-kick, boiled eggs are your easy – and nutritious – salad solution. So, get your timer ready in clocking that ideal cooking time for your soft boiled egg of choice.
Ingredients
Salad
- 150g wild rice
- 4 eggs
- 1 tablespoon olive oil
- ¼ cup (65g) whole raw almonds
- Salt and pepper to taste
- 2 bunches broccolini, ends trimmed
- 5-6 red radishes, trimmed and cut into wedges
- 3 green onions, sliced
- 1 small pomegranate, seeds removed
- 1 ripe avocado, peeled and quartered
Dressing
- 2 tbsp red wine vinegar
- 2 tsp Dijon mustard
- 3 tbsp extra virgin olive oil
Salt and pepper to taste
Method
- Cook wild rice according to packet instructions. Drain and set aside.
- Cook eggs in a saucepan of boiling water for 5 minutes or until medium soft. Remove and cool immediately with cold water to stop cooking. Peel and set aside.
- Meanwhile, heat oil in a non-stick frying pan over medium-high heat. Add almonds and pinch of salt and toss in hot pan for 1-2 minutes or until toasted. Transfer to plate and coarsely chop once cooled.
- Cut broccolini into bite size pieces. Cook in the same pan as the almonds were toasted in, until lightly charred and just softened. Remove and set aside.
- To make the dressing, whisk red wine vinegar, mustard, and season to taste with salt and pepper. Drizzle in olive oil and mix well.
- Combine wild rice, charred broccolini, radish, green onion, almonds and pomegranate in a large salad bowl. Pour over half the dressing and toss gently to coat.
- Cut eggs in half and arrange over salad with avocado. Drizzle over remaining dressing. Serve immediately.
Notes
- Wild rice, broccolini, eggs, almonds and dressing can all be prepared a day ahead and refrigerated separately.
- Wild rice can be cooked in a rice cooker.
- Substitute wild rice with black rice or brown rice.
- For a shortcut, use microwave rice sachets.
Nutritional Information
- Serving size 442g
- Energy 2640kJ 631kcal
- Protein 22.9g
- Total fat 42.4g
- Saturated fat 6.9g
- Carbs (total) 34.4g
- Carbs (sugar) 8.4g
- Sodium 309mg
- Fibre 12.3g
- Vitamin D 4.1µg
All nutrition values are per serve.