Recipes

Pomegranate, Rice and Mung Bean Salad

Daniel Nicholls - Sunday, March 06, 2016

Written by Mussarrat Butt


Ingredients

2 cups cooked brown rice
2 cups cooked mung beans
2 cups fresh pomegranate seeds
1 cup chopped coriander (could also use flat leaf parsley, mint or any combo of your favourite herbs)
1 cup chopped spring onions
Unprocessed salt like Celtic or Himalayan to taste
Freshly ground black pepper to taste
1 tsp pomegranate powder  
1 tsp dried mint (or use fresh)
Virgin Olive oil (3-4 tablespoons)
Fresh lemon to taste
PomSalad2


Method

  1. I mixed the pre-cooked brown rice/mung beans and then added all my seasonings (salt, black pepper, pomegranate powder, dried mint and olive oil). In this way, the blander base of rice/mung ingredients are properly seasoned to my taste.
    PomSalad3
  2. Next, I added the pomegranate seeds
    PomSalad5
  3. I then added the freshly chopped spring onions
    PomSalad6
  4. Finally I mixed in chopped coriander and had a quick taste.

This salad develops flavor as it sits.

Just before serving I like to add some extra olive oil and a squeeze of fresh lemon.

PomSalad7

I love eating this type of salad on its own or with fresh green leaves and some chicken, fish or tangy goat's cheese on the side.

References:

Seeram NP, Aviram M, Zhang Y, et al: Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States. J Agric Food Chem 2008, 56:1415-1422.
Aviram M, Rosenblat M, Gaitini D, et al. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr 2004;23(3):423-33.
Aviram M, Dornfeld L, Rosenblat M, et al. Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation:studies in humans and in atherosclerotic apolipoprotein E-deficient mice. Am J Clin Nutr 2000;71(5):1062-76. Aviram M, Dornfeld L. Pomeganate juice consumption inhibits serum angiotensin coverting enzyme activity and reduces systolic blood pressure. Atherosclerosis 2001;158(1):195-8.

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