Full of crisp crunchy vegetables, lean ham and plenty of fresh herbs, this wholesome rice salad is substantial enough to serve as a main meal on its own. It makes a refreshing and tasty dish, ideal for eating al fresco in the garden or packing for a picnic on a hot summer's day.
For a risi bisi sweetcorn salad, cook 250 g (8½ oz) brown rice in twice its volume of boiling vegetable stock for 35 minutes or until tender. Drain if necessary, then set aside. Heat 2 tsp extra virgin olive oil in a small saucepan and cook 1 seeded and finely diced red pepper over a high heat for 4 minutes or until it begins to char. Leave to cool. Cook 100 g (3½ oz) fine green beans, cut into short lengths, in boiling water for 4 minutes. Drain and refresh in cold water. Chop 6 spring onions and place in a bowl with the rice, red pepper and green beans and add a can of sweetcorn kernels, about 200 g, and a can of red kidney beans, about 400 g, both drained and rinsed. Mix together 2 tbsp balsamic vinegar, 2 tbsp extra virgin olive oil, 2 tsp wholegrain mustard, ½ tsp clear honey and salt and pepper to taste. Add this dressing to the salad together with 3 tbsp chopped parsley and toss well to mix.
Radicchio, a member of the chicory family, has deep red and white tightly packed leaves. The red pigment means this vegetable is high in beta-carotene and other cancer-fighting phytochemicals. * Using orange juice as a base for the dressing rather than sharp vinegar means less oil is needed. It also increases the amount of vitamin C in the dish. * The combination of lean ham, rice and peas provides almost half of the RNI of protein for an adult woman.
B1, B6, B12, E * C, folate * iron, potassium, zinc