Lamb and brown rice salad

    5 hours

    Brown rice makes an excellent base for this highly nutritious salad of quickly grilled lamb steak, sprouted mung beans, tomatoes and black olives in a vinaigrette dressing.

    1 person made this

    Serves: 4 

    • 180g (6½ oz) long-grain brown rice
    • 2 garlic cloves
    • 400 g (14 oz) lean lamb leg steaks, trimmed of fat
    • 1 tbsp extra virgin olive oil
    • 250 g (8½ oz) sprouted mung beans, rinsed and drained
    • 170 g (6 oz) cherry tomatoes, halved
    • 2 celery sticks, thinly sliced
    • 55 g (2 oz) rocket
    • 85 g (3 oz) black olives, preferably Kalamata, stoned
    • 5 tbsp balsamic vinaigrette
    • pepper, to taste

    Prep:4hr  ›  Cook:1hr  ›  Ready in:5hr 

    1. Cook the rice in a saucepan of boiling water (with one clove of peeled garlic) for about 30 minutes or according to the pack instructions, until tender. Drain thoroughly and leave to cool while preparing the salad. Discard the garlic.
    2. Preheat the grill. Place the lamb steaks on the rack of the grill pan. Crush the remaining garlic clove and mix with the oil and a little pepper. Brush the garlic-flavoured oil over the lamb, then grill for 4 minutes on each side or until cooked but still slightly pink in the centre. Remove from the heat and leave to rest on a carving board for 10 minutes.
    3. Meanwhile, mix together the sprouted mung beans, tomatoes, celery, rocket and olives in a salad bowl. Add the rice and spoon over the vinaigrette. Toss well together. Carve the lamb into thick slices and arrange on top. Serve at once.

    Some more ideas

    Sprouted mung beans, available in cartons from healthfood shops, have been sprouted from high quality beans and have a larger bean and smaller sprouting part than conventional bean sprouts. This makes them more crunchy. If you cannot find them, you can use ordinary bean sprouts. * For a vegetarian option, omit the lamb and add 500 g (1 lb 2 oz) tiny new potatoes, steamed or boiled until tender and then left until just warm, and 1 large grated carrot. Instead of olives and tomatoes, use 75 g (2½ oz) toasted cashews and 2 tbsp each toasted sunflower and sesame seeds.

    Plus points

    Lamb is an excellent source of vitamin B12, needed for a healthy nervous system, and a good source of vitamin B1. * Sprouted beans are low in calories and extremely nutritious – they are a good source of vitamin C and folate as well as several phytochemicals, including lutein, coumarins and xanthophyll.

    Each serving provides

    B1, B6, B12, E, folate, niacin, selenium, zinc * B2, C, iron, potassium * A

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