Mumbai Salad Jars

Mumbai Salad Jars

Picnic like a pro! Grain-based salads won’t wilt, and they taste better the longer they sit.

1/2 cup (125 mL) extra-virgin olive oil
1 tsp (5 mL) cumin seeds
1 Tbsp (15 mL) curry powder
1 tsp (5 mL) ground cardamom
3 Tbsp (45 mL) apple cider vinegar
1 lemon, zest and juice
3 cups (750 mL) cooked brown rice or farro
2 to 3 radishes, thinly sliced
1 mango, peeled and cut into cubes 
1/2 cup (125 mL) fresh peas
1/3 cup (80 mL) fresh or dried blueberries or cherries
5 cups (1.25 L) baby arugula
1/3 cup (80 mL) chopped toasted walnuts or pistachios

Heat oil in frying pan over medium heat. When warm, stir in cumin seeds. Once seeds start to sizzle, remove from heat. Stir in curry powder and cardamom. Let stand until cool.

Pour vinegar into large bowl and stir in lemon zest and juice. Gradually whisk in cooled oil. Add rice or farro, radish, mango, peas, and blueberries or cherries. Toss to mix.

Divide among 10 Mason jars or large mugs, or spoon into large storage container. Top each with a handful of arugula, then sprinkle nuts overtop. Refrigerate until ready to eat. Salad can be made the night before serving.

Serves 10.

Each serving contains: 223 calories; 3 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 21 g total carbohydrates (5 g sugars, 3 g fibre); 8 mg sodium

source: “Splendour in the Grass“, alive #381, July 2014

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