Insalata sana di riso integrale

Ingredienti

• 30 millilitres honey
• 60 millilitres olive oil
• 1 tablespoon Dijon mustard (or whole grain mustard)
• 2 teaspoons minced garlic
• zest from two oranges
• 75 millilitres orange juice
• 1 tablespoon olive oil
• 150 grams red onion (finely chopped)
• 0.5 teaspoon ground cumin
• 1 teaspoon ground cinnamon
• 500 grams brown rice
• 1000 millilitre vegetable stock
• 0.5 teaspoon salt
• 120 grams red pepper (chopped into small cubes)
• 100 grams dried apricots (chopped)
• 100 grams sultanas
• 50 grams pecan nuts (roughly chopped)
• 150 grams tinned corn (or kernels from one corn cob)
• large handful of coriander (chopped)

Preparazione

1. 1

   --- Make the dressing ---

2. 2

   Whisk together all the ingredients for the dressing and set aside.

3. 3

   --- Make the rice ---

4. 4

   Heat the olive oil in a large saucepan over a medium heat.

5. 5

   Add the red onion, cumin and cinnamon into the saucepan and fry until the onions are soft and translucent. If the onions are browning too fast, turn the heat to low.

6. 6

   Combine the dry rice with the onions and stir well to ensure that every grain of rice is coated in the aromatic onions, spices and oil.

7. 7

   Add the vegetable stock and salt and give it a quick stir.

8. 8

   Turn the heat to low. Cover the saucepan with a tightfitting lid.

9. 9

   Cook the rice until done and all the water has been absorbed. About 20-25 minutes.Top tip: To check if rice is done, take a few grains and gently press them between your fingers. The rice should be tender and easily break apart.

10. 10

    Transfer the cooked rice to a large salad bowl and pour the dressing over the hot rice. Mix well, ensuring the rice is coated evenly with the dressing. Allow the rice to cool to room temperature.

11. 11

    --- Assemble the salad ---

12. 12

    Add the chopped red pepper, dried apricots, sultanas, pecan nuts, corn and chopped coriander to the cooled rice. Combine and serve.