eCook Meal
Rainbow Wild Rice Salad
with lemon, mixed herbs & Pesto Princess sun-dried tomato pesto
Nutty wild rice is tossed with pickled red onion and tomatoes, plus sunshine yellow corn. Topped with vibrant green beans and broccoli, and garnished with fresh chilli, toasted nuts, and drippings of sun-dried tomato pesto. Forget the pot of gold, this UCOOK dish is what’s waiting at the end of the rainbow!
Serving guide
Choose your portion size.
RICE GONE WILD
Rinse the rice and place in a pot with 300ml of salted water. Pop on a lid and place over a medium heat. Once boiling, reduce the heat and simmer for 30-35 minutes until the water has been absorbed. If it starts to dry out, add more water in small increments to continue cooking. On completion, it should be tender but bouncy. Remove from the heat and drain if necessary. Cover with the lid and set aside until serving.
PICKLE & PESTO
In a small bowl, combine the juice of 2 Lemon wedges, 5ml of a sweetener of choice, and seasoning. Add the sliced onion, and the halved tomatoes. Toss until coated and set aside to pickle. Loosen the pesto with warm water in 5ml increments until a drizzling consistency. Season to taste. Rinse & roughly chop the mixed herbs.
SO SEEDY
Place the sunflower seeds in a pan, with a lid, over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside.
YOU ARE MY SUNSHINE
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the Corn and fry for 4-5 minutes until lightly charred, shifting occasionally. Remove from the pan and set aside.
GREEN MEANS GO
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the broccoli pieces for 3-4 minutes until lightly charred. Add the halved green beans and a splash of water. Cover with the lid and simmer for 2-3 minutes until cooked but still al dente. Season to taste.
IT’S A TOSS-UP
In a bowl, combine the pickled onion & tomato, the pickling liquid (to taste), the cooked rice, ¾ of the chopped herbs, ¾ of the toasted seeds, the charred Corn, the Lemon zest (to taste), a drizzle of olive oil, and seasoning.
PLATE IT, CHEF!
Dish up the loaded wild rice salad. Top with the green beans & broccoli. Drizzle over the loosened pesto. Sprinkle over the remaining seeds and herbs. Garnish with sliced Chilli (to taste) and side with any remaining lemon wedges. So good!
RICE GONE WILD
Rinse the rice and place in a pot with 600ml of salted water. Pop on a lid and place over a medium heat. Once boiling, reduce the heat and simmer for 30-35 minutes until the water has been absorbed. If it starts to dry out, add more water in small increments to continue cooking. On completion, it should be tender but bouncy. Remove from the heat and drain if necessary. Cover with the lid and set aside until serving.
PICKLE & PESTO
In a small bowl, combine the juice of 4 Lemon wedges, 10ml of a sweetener of choice, and seasoning. Add the sliced onion, and the halved tomatoes. Toss until coated and set aside to pickle. Loosen the pesto with warm water in 5ml increments until a drizzling consistency. Season to taste. Rinse & roughly chop the mixed herbs.
SO SEEDY
Place the sunflower seeds in a pan, with a lid, over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside.
YOU ARE MY SUNSHINE
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the Corn and fry for 4-5 minutes until lightly charred, shifting occasionally. Remove from the pan and set aside.
GREEN MEANS GO
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the broccoli pieces for 3-4 minutes until lightly charred. Add the halved green beans and a splash of water. Cover with the lid and simmer for 2-3 minutes until cooked but still al dente. Season to taste.
IT’S A TOSS-UP
In a bowl, combine the pickled onion & tomato, the pickling liquid (to taste), the cooked rice, ¾ of the chopped herbs, ¾ of the toasted seeds, the charred Corn, the Lemon zest (to taste), a drizzle of olive oil, and seasoning.
PLATE IT, CHEF!
Dish up the loaded wild rice salad. Top with the green beans & broccoli. Drizzle over the loosened pesto. Sprinkle over the remaining seeds and herbs. Garnish with sliced Chilli (to taste) and side with any remaining lemon wedges. So good!
RICE GONE WILD
Rinse the rice and place in a pot with 900ml of salted water. Pop on a lid and place over a medium heat. Once boiling, reduce the heat and simmer for 30-35 minutes until the water has been absorbed. If it starts to dry out, add more water in small increments to continue cooking. On completion, it should be tender but bouncy. Remove from the heat and drain if necessary. Cover with the lid and set aside until serving.
PICKLE & PESTO
In a small bowl, combine the juice of 6 Lemon wedges, 15ml of a sweetener of choice, and seasoning. Add the sliced onion, and the halved tomatoes. Toss until coated and set aside to pickle. Loosen the pesto with warm water in 5ml increments until a drizzling consistency. Season to taste. Rinse & roughly chop the mixed herbs.
SO SEEDY
Place the sunflower seeds in a pan, with a lid, over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside.
YOU ARE MY SUNSHINE
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the Corn and fry for 5-6 minutes until lightly charred, shifting occasionally. Remove from the pan and set aside.
GREEN MEANS GO
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the broccoli pieces for 4-5 minutes until lightly charred. Add the halved green beans and a splash of water. Cover with the lid and simmer for 3-4 minutes until cooked but still al dente. Season to taste.
IT’S A TOSS-UP
In a bowl, combine the pickled onion & tomato, the pickling liquid (to taste), the cooked rice, ¾ of the chopped herbs, ¾ of the toasted seeds, the charred Corn, the Lemon zest (to taste), a drizzle of olive oil, and seasoning.
PLATE IT, CHEF!
Dish up the loaded wild rice salad. Top with the green beans & broccoli. Drizzle over the loosened pesto. Sprinkle over the remaining seeds and herbs. Garnish with sliced Chilli (to taste) and side with any remaining lemon wedges. So good!
RICE GONE WILD
Rinse the rice and place in a pot with 1,2L of salted water. Pop on a lid and place over a medium heat. Once boiling, reduce the heat and simmer for 30-35 minutes until the water has been absorbed. If it starts to dry out, add more water in small increments to continue cooking. On completion, it should be tender but bouncy. Remove from the heat and drain if necessary. Cover with the lid and set aside until serving.
PICKLE & PESTO
In a small bowl, combine the juice of 8 Lemon wedges, 20ml of a sweetener of choice, and seasoning. Add the sliced onion, and the halved tomatoes. Toss until coated and set aside to pickle. Loosen the pesto with warm water in 5ml increments until a drizzling consistency. Season to taste. Rinse & roughly chop the mixed herbs.
SO SEEDY
Place the sunflower seeds in a pan, with a lid, over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside.
YOU ARE MY SUNSHINE
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the Corn and fry for 5-6 minutes until lightly charred, shifting occasionally. Remove from the pan and set aside.
GREEN MEANS GO
Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the broccoli pieces for 4-5 minutes until lightly charred. Add the halved green beans and a splash of water. Cover with the lid and simmer for 3-4 minutes until cooked but still al dente. Season to taste.
IT’S A TOSS-UP
In a bowl, combine the pickled onion & tomato, the pickling liquid (to taste), the cooked rice, ¾ of the chopped herbs, ¾ of the toasted seeds, the charred Corn, the Lemon zest (to taste), a drizzle of olive oil, and seasoning.
PLATE IT, CHEF!
Dish up the loaded wild rice salad. Top with the green beans & broccoli. Drizzle over the loosened pesto. Sprinkle over the remaining seeds and herbs. Garnish with sliced Chilli (to taste) and side with any remaining lemon wedges. So good!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R159.11
for 4 servings · R39.78 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Mixed Herbs needs 30 gBoursin® High Fat Soft Cheese with Garlic & Mixed Herbs 150 g 150 g at R84.99 · 20% of packR17.00
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Fresh Chilli needs 1Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
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Sunflower Seeds needs 40 gSunflower Seeds 250 g 250 g at R44.99 · 16% of packR7.20
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Broccoli Florets needs 400 gBroccoli Florets 300 g 300 g at R36.99 · 1.33× packR49.32
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Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
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Red Onion needs 1Sliced Red Onions 70 g R16.99 · whole pack (size can't be divided)R16.99
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Corn needs 200 gKoo Creamstyle Sweetcorn 415 g 415 g at R23.99 · 48% of packR11.56
Not in the Woolies basket — source these elsewhere:
- Baby Tomatoes
- Pesto Princess Sun-dried Tomato Pesto
- Brown & Wild Rice
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Rainbow Wild Rice Salad?
The preparation time for Rainbow Wild Rice Salad with lemon, mixed herbs & Pesto Princess sun-dried tomato pesto is between 25 and 45 minutes.
What is the total time required to make Rainbow Wild Rice Salad with lemon, mixed herbs & Pesto Princess sun-dried tomato pesto?
The total time required to make Rainbow Wild Rice Salad with lemon, mixed herbs & Pesto Princess sun-dried tomato pesto is between 40 and 60 minutes.
How many servings does Rainbow Wild Rice Salad provide?
4 servings
What are the main ingredients in Rainbow Wild Rice Salad?
Baby Tomato, Broccoli Florets, Brown & Wild Rice, Chilli, Corn, Green Beans, Lemon, Mixed Herbs, Pesto Princess Sun-dried Tomato Pesto, Red Onion, Sunflower Seeds
What is the nutritional information of Rainbow Wild Rice Salad?
Calories: 500, Carbs: 88 grams, Fat: grams, Protein: 19.6 grams, Sugar: 12.4 grams, Salt: 54 grams
How do I prepare Rainbow Wild Rice Salad?
YOU ARE MY SUNSHINE: Return the pan to a medium-high heat with a drizzle of oil. When hot, add the corn and fry for 4-5 minutes until lightly charred, shifting occasionally. Remove from the pan and set aside. SO SEEDY: Place the sunflower seeds in a pan, with a lid, over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside. PLATE IT, CHEF!: Dish up the loaded wild rice salad. Top with the green beans & broccoli. Drizzle over the loosened pesto. Sprinkle over the remaining seeds and herbs. Garnish with sliced chilli (to taste) and side with any remaining lemon wedges. So good! RICE GONE WILD: Rinse the rice and place in a pot with 600ml of salted water. Pop on a lid and place over a medium heat. Once boiling, reduce the heat and simmer for 30-35 minutes until the water has been absorbed. If it starts to dry out, add more water in small increments to continue cooking. On completion, it should be tender but bouncy. Remove from the heat and drain if necessary. Cover with the lid and set aside until serving. IT’S A TOSS-UP: In a bowl, combine the pickled onion & tomato, the pickling liquid (to taste), the cooked rice, ¾ of the chopped herbs, ¾ of the toasted seeds, the charred corn, the lemon zest (to taste), a drizzle of olive oil, and seasoning. GREEN MEANS GO: Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the broccoli pieces for 3-4 minutes until lightly charred. Add the halved green beans and a splash of water. Cover with the lid and simmer for 2-3 minutes until cooked but still al dente. Season to taste. PICKLE & PESTO: In a small bowl, combine the juice of 4 lemon wedges, 10ml of a sweetener of choice, and seasoning. Add the sliced onion, and the halved tomatoes. Toss until coated and set aside to pickle. Loosen the pesto with warm water in 5ml increments until a drizzling consistency. Season to taste. Rinse & roughly chop the mixed herbs.
What should be prepared from my kitchen to make Rainbow Wild Rice Salad?
Baby Tomato, Broccoli Florets, Brown & Wild Rice, Chilli, Corn, Green Beans, Lemon, Mixed Herbs, Pesto Princess Sun-dried Tomato Pesto, Red Onion, Sunflower Seeds
How many calories does Rainbow Wild Rice Salad have?
500 calories
How much fat content does Rainbow Wild Rice Salad have?
grams