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Masala roasted veg with wholegrain rice salad

Masala roasted veg with wholegrain rice salad


The rice, veg, chick peas and nuts all provide fibre in this filling salad dish

  • Feeds 4 Feeds 4
  • Ready in 50 minutes

Each serving contains

  • Energy
    2698kj 642kcal
  • Fat
    Med 29%
  • Saturates
    Low 19%
  • Sugar
    Med 29%
  • Salt
    Low 4%

% of adult’s reference intake | Carbohydrates per serving : 92g


  • 2 red onions, each cut into 8 wedges
  • 4 large carrots, cut diagonally into 1-2cm slices
  • 1 cauliflower, cut into small florets
  • 2 tbsp Co-op olive oil
  • 1 tsp maple syrup
  • ½ tsp ground turmeric
  • 1 tbsp garam masala
  • 40g sultanas
  • 280g Co-op wholegrain rice
  • 100g Co-op British baby spinach
  • 400g can Co-op chick peas, drained and rinsed
  • 60g cashew nuts, toasted and roughly chopped
  • For the dressing:
  • 1 tbsp Co-op olive oil
  • 2 tbsp Co-op red wine vinegar
  • 1 tsp maple syrup
  • 25g pack coriander, half finely chopped, half reserved to garnish


  1. Preheat the oven to 200°C/fan 180°C/Gas 6
  2. Put the onion, carrot and cauliflower in a large roasting tin
  3. Whisk together the olive oil, maple syrup, turmeric and garam masala, then drizzle over the vegetables and toss to coat
  4. Season, then roast for 25-30 mins, until caramelised. Add the sultanas for the final 5 mins of cooking
  5. While the veg is in the oven, cook the rice according to the pack instructions
  6. To make the dressing, whisk together the ingredients in a small bowl and set aside
  7. Take the veg out of the oven and add the drained rice and dressing
  8. Toss everything together and season
  9. Fold in the spinach, chick peas and most of the nuts, then tip out onto a large platter
  10. To server, scatter over the remaining nuts and coriander to serve

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