We all love roasted cauliflower but its (often forgotten) old friend broccoli is just as good roasted. We’ve combined it with black rice and lentils with an aromatic dressing, creamy feta, and crunchy pumpkin seeds for the perfect grainy salad.
This Week
9 Dec - 15 Dec
Meal Prep Guide
Pre-cook the rice as per packet instructions, allow to cool before adding to an airtight container.
Rinse and drain the lentils and add to the container with the cooled rice.
Make the dressing
- 1/4 cup olive oil
- 1/3 cup apple cider vinegar
- 1 tsp dijon mustard
- 1 tsp honey
- ½ tsp salt
- ½ tsp pepper
- ½ tsp ground cumin
- ½ tsp turmeric
- ½ tsp ground coriander
Add all ingredients into a jar and shake well until everything has combined. Pour the dressing over the black rice and lentils and allow to ‘marinate’ in the fridge.
Toast the pumpkin seeds and store in an airtight container.
Tips
Tips
- This is a lighter meal so you can add some smoked salmon, or grilled chicken if you’re wanting to make it more substantial.
- To get your roasted vege super crispy without overcooking them you need to make sure the oven has reached temperature before popping the veggies in.
- Don’t be afraid of the amount of ingredients in the dressing, it’s worth the extra effort and really transforms this salad.
- You can double this dressing and use over your fresh salads, roast veggies or grains throughout the week, store in an airtight jar in the fridge for up to 10 days, shake well before you use.
Shortcuts
Vegetable
- Swap broccoli for cauliflower or a roasted vegetable medley such as pumpkin, zucchini and capsicum.
Protein
- Add smoked salmon or grilled chicken.
Grain
- If you can’t find black rice swap for either wild rice, brown rice or quinoa.
- You can cook your own lentils instead of using tinned ones (we’d use brown or french green lentils).
Other
- Swap out pumpkin seeds for almonds or pistachios.
Ingredients
Salad
- 2 x Broccoli heads (cut into small bite sized florets, and slice the stems)
- ½ bag of rocket
- ½ cup black rice (uncooked)
- 1 x 400ml can lentils (drained)
- 100g feta (crumbled)
- 1/4 cup coriander (roughly chopped)
- 3 spring onions (finely sliced, white and green)
- 1/4 cup pumpkin seeds (toasted)
- Olive oil
Dressing
- 1/4 cup olive oil
- 1/3 cup apple cider vinegar
- 1 tsp dijon mustard
- 1 tsp honey
- ½ tsp salt
- ½ tsp pepper
- ½ tsp ground cumin
- ½ tsp turmeric
- ½ tsp ground coriander
Method
- Preheat the oven to 200 degrees celsius (fan bake).
- Add the chopped broccoli to a large baking tray, drizzle with olive oil and season with salt. Roast for 20-25 minutes, the broccoli should be cooked through and the florets charred.
- While the broccoli is roasting, cook the rice as per packet instructions.
- Add all the dressing ingredients to a jar or bowl and shake or mix well.
- In a large bowl add cooked rice, lentils, feta, coriander, spring onion and pumpkin seeds, pour over dressing and toss well.
- Lastly, lightly toss through the broccoli and rocket and enjoy!
Variations
Vegetable
- Swap broccoli for cauliflower or a roasted vegetable medley such as pumpkin, zucchini and capsicum.
Protein
- Add smoked salmon or grilled chicken.
Grain
- If you can’t find black rice swap for either wild rice, brown rice or quinoa.
- You can cook your own lentils instead of using tinned ones (we’d use brown or french green lentils).
Other
- Swap out pumpkin seeds for almonds or pistachios.
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