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Rice Salad

Preparation: 5 mins

Cooking: 0 mins

Serves 4, costs under £3.00

Ingredients

  • 18 Tablespoons Rice (720g) (Heaped Measures, Cooked and left to cool)
  • Baby Spinach (160g)
  • 1 Tins Chickpeas (400g)
  • 4 Tablespoons Raisins (120g)
  • 1 Lemon (0)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Drain the chickpeas and rinse well.
  2. Wash the spinach and tear into very small pieces.
  3. Mix the rice, spinach, chickpeas and raisins together.
  4. Squeeze the juice of one lemon over the salad and serve cold.

Try adding peas, sweetcorn, peppers, grated carrot, sultanas, dried cranberries, chopped apple or chopped tomatoes to your rice salad. To add more flavour, try adding black pepper, chilli powder, paprika or dried mixed herbs to taste.

Nutritional Information


Per 100g
Per 315g serving (% ref. intake)

Energy Kcals
135.00
425.00 (21.00%)
Energy Kj
571.00
1799.00 (21.00%)
Protein
3.80g
11.80g
Total Fat
0.90g
2.90g (4.00%)
Saturated Fat
0.10g
0.20g (1.00%)
Carbohydrates
27.10g
85.40g
Total Sugars
6.50g
20.60g (23.00%)
NSP Fibre
1.20g
3.80g
Sodium
69.00g
217.00g
Salt
0.20g
0.50g (9.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.