“This is one of those super-food recipes that’s both delicious and packed full of goodies that your body will love. We have an abundance of broad beans at the moment, so are looking for new ways to use them up, but you can use frozen if they’re not in season for you.”
Prep time: 20 minutes
Cooking time: 30 minutes
Ingredients – Rice:
200g brown rice
50g hazelnuts, toasted
Juice of 1/2 lemon
200g broad beans
100g frozen petit pois
5 tbsp extra virgin olive oil
20ml cider vinegar
Salt and pepper
Ingredients – Roasted Cauliflower:
1 tbsp oregano
1 tsp ground coriander
1 tsp ground cumin
3 garlic cloves, peeled and halved
Juice of 1/2 lemon
Ingredients – Chicken:
2 chicken breasts
1 tbsp mint
2 tbsp oregano
2 tsp ground coriander
2 tsp ground cumin
Flatbread and yoghurt to serve (optional)
Preheat the oven to 220C/200C fan.
To begin, break the cauliflower up into florets and put into a bowl with 3 tbsp rapeseed oil. Add 1 heaped tbsp of oregano and 1 tsp each of ground cumin and coriander. Toss until the cauliflower is completely coated in the oil, herbs and spices. Scatter the cauliflower into a baking tray with the garlic cloves and cook for 30 minutes. When ready, the cauliflower will be golden brown and crispy at the edges. As a final touch, pour the juice of 1/2 a lemon over the cauliflower and toss together.
While the cauliflower is cooking, thoroughly rinse the brown rice and boil with a little salt until cooked with a little bite to it.
To prepare the broad beans, remove them from their pods and cook in boiling water for around three minutes. Drain and rinse with cold water to stop them from continuing to cook. Gently squeeze each of the beans out of their skins and discard the outer layer.
Boil the frozen petit pois for a couple of minute before draining and rinsing with cold water. Put them in the bowl with the broad beans and drizzle with 5 tbsp extra virgin olive oil, the juice of half a lemon and 20ml of good quality cider vinegar. Finish with salt and cracked black pepper to taste and set to one side.
Place the chicken breasts into a large bowl and add the herbs and spices along with 1 tsp of sea salt and a few good cracks of black pepper. Lay each of the breasts between two sheets of baking and flatten with a rolling pin until around 1cm thick.
Warm a non-stick frying pan over a high heat and dry-fry the chicken breasts for around 2 1/2 minutes each side. The chicken should have a crispy, almost charred appearance when cooked. Slice the chicken into strips.
When the rice is cooked, drain and rinse in a colander or large drive with boiling water and scoop out into a large bowl. Scatter the beans (and all of the oil) and cauliflower over the rice and place the chicken on top. Finally, toast the hazelnuts and scatter over everything.
Serve with salad, a dollop of yoghurt and some flatbreads, or simply on its own.