Turkish brown rice salad with soft boiled egg

A protein-packed, low-fat, quick vegetarian lunch.

Ingredients

300 g wild brown rice
750 ml water
1 cinnamon stick
30 ml currants
Olive or avocado oil (use a spritzer)
2 onions, finely sliced
Pinch allspice
½ t ground cumin
Salt and ground black pepper
4 duck eggs (or chicken eggs)
30 ml flaked almonds, lightly toasted
30 ml pine nuts, lightly toasted
Handful each parsley and mint, chopped

Instructions

1. Place the rice, water, cinnamon and currants in a saucepan over a high heat. Bring to the boil, then reduce the heat to very low, cover and cook for 35-40 minutes, until the rice is cooked and all the water is absorbed. Tip into a bowl. Discard the cinnamon stick and cover to keep warm.
2. While the rice is cooking. Heat a little oil in a frying pan over high heat and add the onion, allspice and cumin. Turn the heat to low and cook for 15 minutes until the onions are golden and soft. Season to taste.
3. Bring water to the boil in a saucepan and cook the eggs for 6 minutes for a soft boiled egg or to your liking. Drain, cool slightly and peel the eggs.
4. Stir the onion, nuts and herbs through the rice and serve with the soft boiled eggs.

Get enough protein…

Protein is vital for cell growth and repair, and for the regulation of most body functions. An average woman needs about 46-50 grams of protein a day (2 boiled eggs alone contain about 11 grams). To ensure that your body gets enough protein, you don’t actually need to eat meat. Plenty of other foods rank high on the protein scale. Legumes and pulses such as chickpeas, butter beans, red kidney beans, lentils and green peas, and nuts and seeds, as well as eggs and diary products are also good sources of protein. Other protein-rich foods are quinoa, buckwheat and spirulina.

Nutritional Information