Super-quick heart healthy salad

quinoa saladPouches of mixed grains and rice are a useful store cupboard ingredient, this recipe turns them into a tasty salad in minutes.

Serves 2 people


• 1 pouch of ready-to-eat mixed grains (e.g. rice, couscous, quinoa)
• 1 carrot, grated
• ½ red onion or 1-2 spring onions finely sliced
• 1 tomato diced
• Chunk of cucumber diced
• 1 apple diced or grated
• 1 tin of sardines or mackerel in oil or water flaked into small pieces
• 1 tbsp oil
• 1 lemon, juiced

Added extras: You can use whatever veg/salad you like. You could also swap the oily fish for some tuna, lean meat, egg or tofu.

Equipment:
Bowl to mix, microwave and knife

1. Heat 1 pouch of ready-to-eat grains following pack instructions then tip into a bowl and cool.
2. Add the rest of the ingredients and mix thoroughly.

Method

1. Heat 1 pouch of ready-to-eat grains following pack instructions then tip into a bowl and cool.
2. Add the rest of the ingredients and mix thoroughly.

Ingredients

• 1 pouch of ready-to-eat mixed grains (e.g. rice, couscous, quinoa)
• 1 carrot, grated
• ½ red onion or 1-2 spring onions finely sliced
• 1 tomato diced
• Chunk of cucumber diced
• 1 apple diced or grated
• 1 tin of sardines or mackerel in oil or water flaked into small pieces
• 1 tbsp oil
• 1 lemon, juiced

Added extras: You can use whatever veg/salad you like. You could also swap the oily fish for some tuna, lean meat, egg or tofu.

Equipment:
Bowl to mix, microwave and knife


Add packets of grains to a soup for a more substantial meal, mix with some meat or fish and a portion of veg for a quick and easy dinner.

Healthy hacks: Tinned sardines and mackerel are high in omega 3 fats – these are good for our heart and brain. Aim for one portion per week. Tinned tuna doesn’t count!

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