Roast Brussel Sprout, Tuna & Brown Rice Fridge-Raid Salad with Dijon Honey Dressing
Everyone is looking for healthy, high protein, meal prep recipes this time of year. And I am a big fan of any recipe that lets me use up any veggies in the fridge. You could switch out the tuna for any other kind of protein - chicken, tofu, totally up to you. A simple honey, mustard and garlic dressing ties everything together and ensures this is a tasty salad you will actually look forward to eat.
Serves 2
1/2 tbsp olive oil
1 red onion, chopped into wedges
200g brussel sprouts, trimmed and halved
1 tsp garlic granules
1 tsp smoked paprika
1 pouch microwaveable brown rice
1 can tuna in olive oil, drained well
1 can cannellini/butterbeans/chickpeas, drained and rinsed
2 tomatoes, deseeded and diced
160g frozen peas, defrosted
2 vac packed beetroot, diced
Couple handfuls spinach, roughly chopped
Large handful of parsley/coriander, roughly chopped
Sea salt flakes and black pepper
For the dressing:
1 tbsp extra virgin olive oil
1 lemon, zest and juice
1 tsp runny honey (or more to taste)
1 tsp dijon mustard or wholegrain
1/4 tsp garlic granules
Sea salt flakes and black pepper
Preheat oven to 180C fan/200C. Add the red onion and sprouts to a large bowl. Drizzle over the olive oil, add the garlic granules and smoked paprika and a generous pinch of sea salt flakes and freshly ground black pepper. Toss the vegetables so they are well coated in the oil, spices and seasoning. Tip onto a nonstick baking tray or a tray lined with parchment paper and roast for 25-30 minutes until the sprouts are slightly charred. (You could also air fry them for 20 mins at 180C).
Meanwhile prepare the rest of the ingredients for the salad and make the dressing.
Heat the rice according to the packet instructions then add to the same bowl the sprouts and red onions were in. Add all the salad ingredients, the roasted sprouts and red onions and pour over the dressing.
Mix everything together really well and add more lemon and seasoning to taste. Enjoy.