Stuck for ideas for a nourishing autumn dinner or lunch? Try nutty brown rice, soft-roasted kumara and pumpkin, walnut and feta, topped with a tasty dressing. It's part of a repertoire of healthy treats at Ripe Deli in Auckland, a quiet success that's led to two cookbooks and steady traffic at the deli's Grey Lynn HQ.
This week's recipe was published in Redfern's cookbook Ripe Recipes - A Fresh Batch (Beatnik Publishing, 2013). Enjoy!
Ingredients
| 1 cup | Brown rice (Main) |
| 2 | Carrots, peeled and chopped chunk |
| 1 | Orange kumara, chopped chunky |
| ¼ | Crown pumpkin, chopped chunky |
| 2 | Red onions, peeled and chopped chunky |
| 2 | Oranges, zest and juice of |
| 1 Tbsp | Fennel seeds |
| 2 Tbsp | Soft brown sugar |
| 2 Tbsp | Olive oil |
| 1 tsp | Salt |
| 1 cup | Walnuts, roughly chopped (Main) |
| 125 g | Feta |
| 1 cup | Flat leaf (Italian) parsley, roughly chopped |
| 1 cup | Baby spinach |
Dressing
| 2 Tbsp | Apple cider vinegar |
| 1 tsp | Soft brown sugar |
| 1 tsp | Wholegrain mustard |
| 4 Tbsp | Olive oil |
| ¼ tsp | Salt |
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Directions
- Preheat the oven to 180C. Grease and line a large roasting tray.
- Cook the brown rice.
- Into the large roasting tray, place the carrots, kumara, pumpkin and red onion.
- In a small bowl add the orange zest and juice, fennel seeds, brown sugar, olive oil and salt. Mix well. Pour over the vegetables and toss to coat.
- Bake for 30 minutes. Add the walnuts and cook for a further 5-10 minutes until the walnuts are toasted and vegetables are cooked through. Remove from the oven and allow to cool.
- To prepare the dressing, place all the ingredients into a jar with a tight fitting lid and shake well.
- Into a large mixing bowl place the roasted vegetables and walnuts, add the rice, feta, parsley and spinach. Drizzle over the dressing, gently toss to mix through.
- Season to taste with salt and pepper and transfer to a serving dish.
