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Black rice, basil & pine nut salad

Black rice is rich in the antioxidant group called polyphenols, which help nourish and restore the 'good' gut bacteria. This flavoursome salad can be served as a side dish or as a meal on its own.

  • L/D Lunch/Dinner
  • DF Dairy free
  • GF Gluten free
  • Ve Vegan
  • VG Vegetarian
  • S/S Sides/Snacks
  • HH Heart-healthy
  • GUT Gut-healthy
  • Prep time 10 mins
  • Cook Time 45 mins
  • Serves 4-6
  • Difficulty easy
19img recipe black rice basil pine nut

Method

  1. Cook rice according to packet. (I used the absorption method, which takes about 40 minutes. Once cooked, let rice sit, with lid on, for a further 5 minutes.)
  2. Meanwhile, steam corn for 10 minutes and broccoli for 5 minutes.
  3. Place broccoli in a bowl, add half the garlic, a pinch of salt, a good squeeze of lemon and a generous pour of olive oil. Toss gently then set aside.
  4. Finely chop basil leaves, place in a large bowl. Add pine nuts and remaining garlic.
  5. Carve corn kernels off cob with sharp knife, add to bowl of basil mixture.
  6. Add cooked rice to the basil and corn mixture, stir to combine. Add broccoli, finish with lemon juice. Serve warm.

Nutritional information

By Jean Hailes naturopath and herbalist Sandra Villella

Whole grains are excellent sources of dietary fibre, which not only keeps the bowels healthy, but provides a great food source for the gut microbiota.

Black rice is rich in the antioxidant group called polyphenols, which help nourish and restore the microbiota.

Whole grains are also associated with a lower risk of cardiovascular disease, which is why they're one of the key elements of the Mediterranean diet, considered one of the healthiest diets.

Herbs, including basil, are also in the Mediterranean diet. The essential oils in aromatic herbs such as basil not only give food a fragrant taste, but aid digestion by calming the muscular action of the gut.

This flavoursome salad can be served as a meal on its own; the pine nuts combine with the grains to make a great serve of protein, and there are two serves of vegetables including green leafy vegetables (basil).