DINNER

Sumac-Spiced Grain Bowls

Prep 10 Mins • Cook 30 Mins • Serves 4

Ingredients

• 1 cup brown rice (7.1 oz)
• 2 cups water (1 lb)
• 4 large eggs (7.1 oz)
• 14.1 oz Tinned Chickpeas, drained and rinsed
• 1 cup sun dried tomatoes, drained and roughly chopped (8.8 oz)
• 1 medium cucumber, diced (10.6 oz)
• 1 small red onion, diced (3.5 oz)
• 1/2 cup fresh parsley, roughly chopped
• 2 tbsp fresh dill, chopped
• 2 avocados, pitted and sliced (10.6 oz)
• 1/2 cup feta cheese, crumbled (2.1 oz)

For the dressing:

• 3 tbsp olive oil (2 fl oz)
• 1 1/2 tbsp lemon juice (1 fl oz)
• 2 tsp dijon mustard
• 2 garlic cloves, minced
• 1/2 tsp sumac
• 1/4 tsp chili powder
• sea salt, to taste
• ground black pepper, to taste

Method

1. Place the rice and water in a saucepan and bring it to a boil over high heat, stirring occasionally. Once boiling, cover and reduce the heat to medium-low. Cook for 20-25 minutes or until the liquid is absorbed and the rice is tender. Remove from the heat and let stand for 5 minutes. Set aside to cool, then fluff with a fork before serving.

2. Place the eggs in a separate saucepan and cover with water. Bring to a boil then reduce the heat and simmer for 7-8 minutes until hard-boiled. Remove and set aside to cool. When cool enough to handle, peel the hard-boiled eggs and slice into halves or quarters.

3. Meanwhile, add all of the dressing ingredients (olive oil, lemon juice, dijon mustard, garlic, sumac, chili powder, salt, pepper) to a small jar. Seal the lid tightly and shake vigorously to combine. The dressing may also be whisked together in a small bowl.

4. Once the brown rice is cooked and slightly cooled, transfer to a large mixing bowl. Fold in the chickpeas, sun-dried tomatoes, cucumbers, red onion, parsley, and dill and mix well to combine. Drizzle the prepared dressing over the top and toss to combine.

5. To serve, plate and top with 1/2 diced or sliced avocado each and crumbled feta cheese. Add the hard-boiled egg halves or quarters. Season with salt and pepper to taste or additional fresh parsley, dill, or lemon juice.

Storage & Reheating

1. To store, seal in airtight containers and refrigerate for up to 3 days. No reheating necessary, leftovers may be served chilled.
2. If preparing for meal prep, store the dressing separately and refrigerate the prepared salad undressed to avoid soggy ingredients.

Nutritional Information
Per serve

Nutritionist
Certified Dietician and Nutritionist with a Masters of Science in Dietetics and Nutrition.
This recipe and the nutritional value provided are for general information purposes only and should not be taken as health or nutritional advice. Whilst our recipes are created by certified nutritionists, we recommend that you consult with a qualified health professional in relation to your individual requirements.