Wild Rice and Roasted Veggies Salad with Pineapple

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Try this perfect, super tasty and filling summer vegetarian salad recipe with wild rice, vegetables and new Hellmann’s Thousand Island Dressing. Bags of taste and so good with sweet potatoes!
  • 1 red pepper halved and deseeded
  • 1 yellow pepper halved and deseeded
  • 1 large red onion halved
  • 1 courgette sliced
  • 2 sweet potatoes peeled and cubed
  • 6 garlic cloves
  • 2 tbsp vegetable oil
  • 200 g basmati and wild rice blend cooked
  • 1/4 fresh pineapple cut into large cubes
  • small bunch flat leaf parsley chopped
  • 10 cherry tomatoes halved
  • 1 tbsp Hellmann's thousand Island dressing

Nutritional information

 

Amount per serving

Energy (kcal)

360kcal

Energy (kJ)

1502kJ

Protein (g)

10.5g

Carbohydrate incl. fibre (g)

62.4g

Carbohydrate excl. fibre (g)

54.9g

Sugar (g)

11.4g

Fibre (g)

7.5g

Fat (g)

9.2g

Saturated fat (g)

1.4g

Unsaturated fat (g)

7.1g

Monounsaturated fat (g)

2.0g

Polyunsaturated fat (g)

5.1g

Trans fat (g)

0.0g

Cholesterol (mg)

1mg

Sodium (mg)

75mg

Salt (g)

0.19g

Vitamin A (IU)

8271IU

Vitamin C (mg)

124.7mg

Calcium (mg)

66mg

Iron (mg)

2.31mg

Potassium (mg)

828mg

  • 1 Preheat oven to 200°C, 180°C fan, Gas Mark 6.
  • 2 Place vegetables including garlic in a roasting tin, drizzle with the vegetable oil and roast in oven for 30-40 minutes until nicely coloured and soft. Leave to cool.
  • 3 Tip the cooked rice into a large mixing bowl and add the roasted vegetables. Top with the cooled corn, pineapple and tomatoes.
  • 4 Pour over Hellmann’s Thousand Island Dressing, add the chopped parsley.
  • 5 Toss well and serve.