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feed a family of 4 for (just over) £100 a month

Lunchtime Rice Salad

A simple lunchtime salad, can be used in a packed lunch too

lunchtime rice salad



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lunchtime rice salad

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Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Packed Lunch
budget meals
cheap family recipes
Freezes Well
Servings: 4 servings
Cost per portion 16p
Calories: 306kcal
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  • 200 g rice
  • 150 g swede
  • 75 g parsnip frozen
  • 50 g green peas
  • 50 g onion sliced as finely as your knife allows
  • 2 tsp garlic powder
  • dessertspoon balsamic vinegar
  • 35 ml vegetable oil
  • salt and pepper to taste


  • Cube the swede and parsnip. toss in a little oil, salt and pepper.
  • Roast the vegetables until soft, about 30 minutes
  • Cook rice as per packet instructions and drain well
  • Add all the other ingredients to the rice. Taste and adjust seasoning.


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Nutrition Facts
lunchtime rice salad
Amount Per Serving
Calories 306 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 7g44%
Sodium 11mg0%
Potassium 309mg9%
Carbohydrates 51g17%
Fiber 3g13%
Sugar 4g4%
Protein 5g10%
Vitamin A 96IU2%
Vitamin C 18mg22%
Calcium 43mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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