Roasted Broccoli and Brown Rice Salad with Feta

Written by Guest post on Wednesday, 18 April 2018.
Tagged: dinner, fresh food, healthy cooking, healthy eating, healthy heart, healthy recipe, lunch, salad, vegetarian

  • Ready In: 25 minutes
  • Prep Time: 20 minutes
  • Cooking Time: 15 minutes
  • Serves: 2 as a main, 4 as a side
Roasted Broccoli and Brown Rice Salad with Feta

This delicious and nutty salad makes for a satiating vegetarian meal, or can be served as a side to any grilled meat or salmon. Plus the combination of all the ingredients provides a variety of textures and a nice crunch, so you really get to enjoy your meal! The garlic roasted broccoli is also pretty addictive and might just convert any broccoli-hater into an avid consumer. We like to make double the recipe so we have a side salad for dinner and a few work-friendly lunches throughout the week.

Ingredients

  • FOR THE SALAD:
  • 1 cup broccoli florets, chopped into bite sized pieces
  • 1 clove garlic, minced
  • 1 tsp olive oil
  • 1 cup cooked brown rice
  • ½ stem spring onion, finely sliced (about 1 tbs)
  • 5-6 sprigs oregano, leaves finely sliced (about 2 tbs)
  • 30g feta cheese
  • 2 tbs sultanas
  • 30g dry roasted almonds, roughly chopped
  • FOR THE DRESSING:
  • 1 ½ tsp Dijon mustard
  • 3 tsp lemon juice
  • 2 tsp olive oil

Nutrition per serve

Per serve (as a main):

1679 kJ (402 Calories), 10g Protein, 19g fat including 4g saturated fat, 41g Carbohydrate including 13g sugars, 6g fibre and 255mg sodium.

Directions

  1. Pre-heat the oven to 200°C fan forced and line an oven tray with baking paper.
  2. In a large bowl, toss the broccoli with olive oil, garlic and a pinch of pepper. Bake in the oven for 15-18 minutes, or until tender and lightly charred.
  3. Meanwhile, make the salad dressing. In a small screw-top jar, mix together the olive oil, the lemon juice and Dijon mustard. Shake well to combine.
  4. In a medium bowl, combine the brown rice, spring onion, oregano, sultanas and almonds. Add in the roasted broccoli and any of the remaining roasted garlic on the oven tray. Crumble in the feta cheese. Pour the salad dressing over the rice mixture and mix well to combine.
  5. Divide the salad between 2 as a main or 4 as a side salad. Enjoy!

Variations

  • During pomegranate season, try replacing the sultanas with 2 tbs pomegranate seeds for extra freshness
  • Replace oregano with any other fresh herb of your choice (I also really like dill!)
  • If you don’t have any almonds, any other nut/seed will do.

Thank you to dietitian Sophie Feng for this delicious recipe. You can follow Sophie at @sophiesfoodfeast.