alive logo

Mumbai Salad Jars


    Mumbai Salad Jars

    Serves 10


    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
    3 tsp (15 ml) curry powder
    1 tsp (5 ml) ground cardamom
    2 Tbsp (40 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 rocket
    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 rocket, then sprinkle nuts over the top. Refrigerate until ready to eat. Salad can be made the night before serving.

    Each serving contains: 933 kilojoules; 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 Australia #22, Summer 2014


    Mumbai Salad Jars




    SEE MORE »
    Smoky Lentil Sloppy Joe Stuffed Peppers

    Smoky Lentil Sloppy Joe Stuffed Peppers

    This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.