Serve this tasty salad with small multigrain bread rolls, as a satisfying, Low GI lunch meal, or with a barbeque, as a balanced main meal.
Preparation Time – 20 minutes
Cooking Time – 15 minutes
Serves 6
3 cups of cooked cold Basmati rice (Low GI)
4 spring onions/shallots, thinly sliced
1/3 cup of diced red capsicum
½ cup of diced cucumber, including seeds
1 carrot, grated
3 tablespoons nuts of choice eg. Raw almonds, cashews, walnuts, etc.
1 large ripe avocado pear
Snow pea sprouts and cherry tomatoes for garnish
Dressing
2 tablespoons olive oil
1 ½ tablespoons lemon juice
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
8 grinds black pepper
1 clove garlic, crushed
- Dressing: place oil, lemon juice, vinegar, mustard, pepper and garlic in a small jar. Cover with lid, than shake well until contents are all mixed well. Chill in fridge until needed.
- In a bowl, place rice, spring onions, red capsicum, cucumber, carrot and nuts and toss gently until evenly mixed.
- Cut avocado in half lengthwise, twist to separate, then pull halves apart carefully. Remove the stone. Cut avocado halves in half to form quarters. Slice avocado quarters into 3 wedges and gently brush with 1 tablespoon dressing to prevent becoming discoloured.
- Pour remaining dressing over rice salad and toss gently until well mixed.
- Arrange avocado wedges carefully in the salad. Garnish with the snow pea sprouts and cherry tomatoes.
This recipe is low GI and contains only approximately 400 cals per serve and is high in dietary fibre,
low in sodium and contains NIL Cholesterol!
Note: Avocado’s assist to make this salad Low GI, are a good source of Vitamin E for our skin and are a great alternative to other fat spreads such as butter, in assisting to lower blood cholesterol as they are high in monounsaturated fats!